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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 7/21/18

July 20, 2018

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

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

100/70 Calorie Assault Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

80/60 Calorie Assault Bike

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Assault Bike

Max Thrusters (95/65)
Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor.

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