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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 3/13/18

March 12, 2018

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


Paused Front Squat (Build to Heavy Single- 3 count at bottom)


Metcon (Time)

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)

We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters. In “Engine Room”, athletes will complete the row and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.

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