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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.