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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 10/9/18

October 08, 2018

Announcements

SATURDAY OCTOBER 20th- 10am
BEER MILE- $20

SATURDAY NOVEMBER 10th- 9:30am-12pm

SATURDAY DECEMBER 29th- 7am-10pm

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

Weightlifting

Power Clean (Build to Heavy Touch and Go 5-Rep)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Assault Bike

9 Power Cleans (115/80)

Rest 3 Min

AMRAP 3:

9/6 Assault Bike

7 Power Cleans (135/95)

Rest 3 Min

AMRAP 3:

9/6 Assault Bike

5 Power Cleans (155/105)

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