Friday- 10am Class at both locations
11/24 BLACK FRIDAY SPECIAL ANNOUNCEMENT!- From 9:30am-11:30am
10 Class Punch Card Gift cards for $25! Give the gift of fitness at BIO CrossFit to all your Friends!
-Both Locations- only 25 available at each location!
Pre Orders for Sweats due 11/27/17 email us with your order at BIOCROSSFIT@gmail.com . We will be doing pre orders only.
$40 Pull Overs
BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Metcon (AMRAP – Reps)
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
Climbing by 3’s until cap.
In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault Bike