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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 3/20/18

March 19, 2018

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

Metcon (Time)

4 Rounds, On The 4:00:

14/12 Calorie Bike

15 Front Squats (95/65)

12 x Shuttle Sprints (10m)
Athletes will complete their round of bike, squats, and shuttles as fast as possible. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. Once done with the sprints, athletes will have the remainder of the four minute window to rest. The score today is the slowest of the four rounds. The weight on the barbell should be something athletes are capable of completing 21+ repetitions unbroken. For the shuttles, set comes 10 meters apart. Every time a point of contact is made beyond the cone, that is one rep.

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