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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/26

December 25, 2017


***Holiday Schedule***
January 1st- Closed

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

Open gym from 8am-11am

Metcon (Time)


Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (24/20)

Push Presses (75/55)

Calorie Row
This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.


Metcon (No Measure)

Power Snatch

3-Position Power (High Hang, Knee, Floor)

1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%

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