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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 5/17/18

May 16, 2018

Announcements

5/26 Memorial Murph at WEST ONLY!! @ 8am!
Bring your own weighted vest and plenty of water. We will most likely be running 2 heats
BIO Vacation- Gym will be closed the week of Memorial day May 27th- June 2nd!
If you have any questions contact us at biocrossfit@gmail.com

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

Metcon (Calories)

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler

If Teams of 5-7 Each: 2-3 Bikes + Prowlers

If Teams 8-10 Each: 4 Bikes + Prowlers
Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds. If unable to bike, complete a calorie row instead.

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