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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 11/29/16

November 29, 2016

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

Weightlifting

Power Clean (Build to Heavy 1)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

15 Calorie Row

15 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

12 Calorie Row

12 Power Cleans (115/80#)

Rest 3:00

AMRAP 3:00

9 Calorie Row

9 Power Cleans (135/95#)

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