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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/22

January 21, 2016

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

Open Gym at West from 7:30-9:30 (9:30 class)
Open Gym at East from 11:30-1:30 PM
We will most likely be closed in the afternoon, as we want you all to be safe and sound in your homes when the storm hits!


Rocke: Metcon (Time)

3 rounds

15 kb swings 70/53

30 calorie row

45 double unders

Tabat: Metcon (No Measure)

8 rounds :20 sec work :10 sec rest

Odd- hollow rock hold

Even- plank hold

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