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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/19/17

December 18, 2017

Announcements

***Holiday Schedule***
Sat. Dec. 23rd- 12 days of Xmas Wod
Dec. 25th- Closed
Dec. 26th- Open Gym- 8am-11am
January 1st- Closed

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

Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

15-10-5 Calorie Row/Bike

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

15-10-5 Calorie Row/Bike
Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round.

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