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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 9/14/17

September 13, 2017

Announcements

Saturday BEER MILE @ 11AM- $20
Registration starts at 1015AM
Raffle tickets $3 two for $5, BIO Shirts for sale $15

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

Metcon (Time)

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round
Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row,Assault 15/10

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