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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 8/4/16

August 04, 2016

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

I wanted to congratulate everyone on a great job yesterday testing out the snatch and c&j you all did awesome and should be super proud of your achievements! Proud of you all!!
-Coach Max

Weightlifting

Metcon (No Measure)

Make up any lift you missed! If none missed complete the Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – AMRAP 20:

1 Calorie Row, 1 Burpee Box Jump (24″/20″)

2 Calorie Row, 2 Burpee Box Jump (24″/20″)

3 Calorie Row, 3 Burpee Box Jump (24″/20″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.

Partner 2 then does the same, 1 Calorie and 1 BBJ.

Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.

Continue completing full rounds and adding (1) repetition to each movement until time is called.

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