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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 11/30/17

November 29, 2017

Announcements

November Commitment Club- 15 + classes

Caroline Connors- 22
Jim Bibens- 19
Jeff Smith- 18
Jenn Oaks- 18
Mel Bibens- 18
Mark Holt- 17
Sandy Elia- 17
Will German- 17
Cassie Hooghouse- 16
Dashan Turner- 16
Donna German- 16
Esteban Zanabria-16
Rob Bouy- 16

Great Job to EVERYONE this month, I know its tough with the holidays coming up!

For the Month of December the Prize for the Top Female and Male Participant will receive a FREE RPM Fitness Speed Rope!
Look for email with details!

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Bar Muscle-ups

4 Strict Hanstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

Option A:

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option B:

AMRAP 20:

7 Pull-ups

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)
Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text