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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

“Probatio”

January 04, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Capital Affiliate League Competition on Saturday (we will have normal class at 10am) – come on out and support the BIO Team.

Foundation Training on Wednesday night at 7pm – great hour for mobility/core strength!

Welcome back Max!

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips

Metcon (AMRAP – Reps)

“Probatio”

5:00 – Burpee Box Jump Overs (24″/20″)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallball Shots (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.

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