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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 9/19/16

September 19, 2016

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

Weightlifting

Front Squat (5×3 @70%)

Conditioning

Metcon (Time)

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups
If unable to do bar MU without Band will do 9 Burpee Pull ups

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