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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 1/5

January 04, 2016

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

FUNDAMENTALS WORK

Ring Dips (Work Position Holds- 5×10 seconds this time)

Metcon

Chase the Ace (3 Rounds for reps)

3 Rounds of 3:00 On / 3:00 Rest:

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

12 Thrusters (95/65)

12 Toes to Bar



Continue adding 3 repetitions to each movement per round until the 3:00 mark.

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