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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 1/13/18

January 12, 2018

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

Metcon (Time)

5 Rounds, On the 4:00

15 Pull-ups

18 Alternating Dumbbell Snatches (50/35)

21/15 Calorie Row
Similar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest round of the five. Once athletes complete their last calorie on the bike, they will take the remaining time within the four minute window as rest. Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round.

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