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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Speed Boat

May 29, 2018

Announcements

BIO Vacation- Gym CLOSED May 27th- June 2nd!
If you have any questions contact us at biocrossfit@gmail.com

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

Speed Boat (Time)

3 Rounds, For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 1-Arm Dumbbell Hang Clean and Jerks (50/35)
Athletes will begin the day by building to a “heavy” set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.

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