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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246


July 25, 2018

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

6pm class is now available!

Metcon (AMRAP – Rounds)


50 Meter Prowler Push (95/45)

100 Meter Wreck Bag Run (50/35)

200 Meter Run
The class will be split into two teams for the waterfall style AMRAP. The workout begins with an athlete on each sled. The two athletes on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will pick up the Weight for their 100 Meter Run. After the 100 Meter Weighted run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled and Weight should be something that athletes can move with consistently in order to keep things moving forward.

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