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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 12/1/18-

November 30, 2018

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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

Good Luck to Terence (Heading to Coast Guard) and Molly (moving to San Fran) we all wish you both the best of luck!

Metcon (AMRAP – Reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text