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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 10/18/18

October 17, 2018

Announcements

BEER MILE- REGISTRATION FORMS AT GYM
SATURDAY OCTOBER 20th- 10am
$20 suggested donation

Gymnastics Seminar
SATURDAY NOVEMBER 10th- 9:30am-12pm

Marathon Row Fundraiser
SATURDAY DECEMBER 29th- 7am-10pm

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

Weightlifting

Back Squat (3×5)

Metcon

Metcon (No Measure)

3 Rounds NOT for Time:

200m Single Arm Overhead KB Carry

50m Sled Push

8 TALL Box Jumps

6 Turkish Get ups- 3 each arm**

**Increase Weight each round

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