9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 8/28/17

August 27, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

EXTRA CREDIT

Metcon (No Measure)

1. Power Snatch

60%/3

70%/3

(75%/3)2

2. Snatch Grip Dead Lift

(85%/5)5

3 Second Pause in Power Position

3. Back Squat

Work to a Heavy Single

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