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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 12/14/17

December 13, 2017

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

Metcon (AMRAP – Rounds and Reps)


20/15 Cal Assault Bike

20 Box Jumps (24/20)

10 Deadlifts (245/165)
First time going heavier on the deadlifts within a metcon in quite a while. Barbell weight should be challenging, but something that athletes can complete in no more than 2 sets each round. If unable to Assault bike, complete one of the following:

200m Run

20/15 Calorie Row

About the Author

Leave a Reply



Please enter the CAPTCHA text