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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Scarecrow

September 05, 2018

Announcements

Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!!

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

Metcon (Time)

3 Rounds:

35/25 Calorie Assault Bike

200 Meter Farmers Carry (50’s/35’s)

3 Rope Climbs
In this grippy triplet (griplet?) workout, athletes can choose a dumbbell weight that they are capable of completing a 200 meter walk unbroken when they are fresh. However, within the workout today, they can expect to break one or two times per set. While every athlete is at a different place with their rope climbs, there are several options listed below in movement substitutions. Ideally, this is a variation that allows them to complete the work in no more than :90 seconds.

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