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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 7/28/18

July 27, 2018

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

Barbed Wire (Time)

4 Rounds:

400 Meter Run

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats
Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row. Just a few of the many other options listed below:

3 Rounds:

400 Meter Run

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats

-or-

4 Rounds:

400 Meter Run

10 Pull-ups

20 Push-ups

30 AbMat Sit-Ups

40 Air Squats

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