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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 10/20 BEER MILE DAY

October 19, 2018

Announcements

BEER MILE- REGISTRATION FORMS AT GYM
SATURDAY OCTOBER 20th- 10am
$20 suggested donation

Gymnastics Seminar
SATURDAY NOVEMBER 10th- 9:30am-12pm

Marathon Row Fundraiser
SATURDAY DECEMBER 29th- 7am-10pm

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

Registration for Race starts at 9:30am
Race est. Start-10am
Suggested donation $20

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

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