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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 10/11/16

October 11, 2016

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

Weightlifting

Deadlift (5-4-3-2-1 Build to Heavy 1)

Conditioning

Metcon (Weight)

EMOM 12, alternating:

Min 1: 10 Romanian Deadlift (50% of today’s single)

Min 2:20 Sit-Ups

Min 3: 50 Double-unders/100 Singles

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