BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike
In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the bike calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this.
Score is slowest round!