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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/9

December 09, 2014

Bio CrossFit West – CrossFit

Weightlifting

Deadlift (3,3,3,3,3)

Metcon

Metcon (Time)

3 Rounds for Time

20 Wall Balls (20/14)

20 Deadlifts (95/55)

20 Box Jumps (24/20)

20 Burpees

20 Calorie Row

Rest 1:00 Between Rounds

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