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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 3/6/18

March 05, 2018

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

Metcon (Time)

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)
The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.

EXTRA CREDIT

Metcon (No Measure)

Skills

14:00 Recovery Bike

Every 2:00 Complete 1 Set of Kipping Handstand Push-ups (25-30% of Max Set)

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