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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 10/4/18

October 03, 2018

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

Metcon (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

Deadlift (SCORE FROM WORKOUT)

1-Mile Run (Time)

Max Effort 1-Mile Run

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