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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 9/22/18

September 21, 2018

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

Metcon (Time)

Teams of 3:

2 Rounds (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell Facing Burpees

Round 1: (135/95)

Round 2: (115/80)
he weights drop from the first round to the second round in this team of three workout. The first round weight should be something that athletes could complete 20+ repetitions unbroken when fresh, while the second round weight is something they could hold onto for 25+ repetitions unbroken when fresh. With one athlete working at a time, teams will break up the reps as they see fit.

This workout is to be completed for time, with a 30 minute cap. If athletes are unable to finish the workout in the cap, they will add left over reps to their time. For example, if teams have 50 barbell facing burpees to go at the cap, their score would be 30:50. Teams can use multiple barbells if one of more teammates plan on using different weights.

Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following:

60/45 Calorie Row

60 Burpee Box Jump Overs

60 Power Cleans

60 Barbell Facing Burpees

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