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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 12/28/17

December 27, 2017

Announcements

***Holiday Schedule***
January 1st- Closed

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

Metcon (Time)

30-25-20-15-10

Calorie Row

Russian Kettlebell Swings (70/53)

10 Meter Shuttle Sprints
Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each time one part of the body makes contact beyond the cone is one rep

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