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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 9/24/18

September 23, 2018

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


Front Squat (3 sets of 5)


Metcon (Time)

For Time:

1,000 Meter Run

40 Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees
Athletes will group up to work through 3 sets of 5 front squats in part one of this two part workout. These sets are intended to be challenging, but something that athletes can move very well with. The priority is movement over load. In part two, athletes will work through the four movements in order, choosing a front squat weight that they could complete at least 20+ unbroken repetitions when fresh. If unable to run, complete one of the following:

1000 Meter Row

70/50 Calorie Assault Bike

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