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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 1/12

January 11, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon

Metcon (Time)

500 Meter Row, 21 Dumbbell/KB Thrusters (50’s/35’s)

500 Meter Row, 15 Dumbbell/KB Thrusters (50’s/35’s)

500 Meter Row, 9 Dumbbell/KB Thrusters (50’s/35’s)
Depending on what is available use either KB or Dumbells

EXTRA CREDIT

Metcon (No Measure)

200 M Walking Lunge- If have done this before add holding KB/Dumbells

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