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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 1/19

January 18, 2016

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

FUNDAMENTALS WORK

Ring Dips (5x5sec Position holds at top and bottom)

If you can work on pushing out of the bottom position after your 5 sec hold

Metcon

Metcon (Time)

“Power Elizabeth”

21 – 15 – 9:

Power Cleans (135/95)

Ring Dips

EXTRA CREDIT

Pull-ups (5×12 not for time, 12 unbroken pull ups)

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