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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 2/13/18

February 12, 2018

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

Metcon (AMRAP – Rounds and Reps)


15 Hang Power Cleans (135/95)

21/15 Calorie Bike or Row

15 Chest to Bar Pull-ups

60 Double Unders
Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.


Metcon (No Measure)


3 Calorie Row + 3 Kipping Handstand Push-ups

6 Calorie Row + 6 Kipping Handstand Push-ups

9 Calorie Row + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.

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