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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 4/3/18

April 01, 2018

Announcements

Announcements:
The long sleeve hoodie is back !!! We’ll be having order sheets at the gym from Monday 3/26-Friday 4/6!

END OF THE OPEN HAPPY HOUR @ SUNKEN WELL TAVERN Saturday 4/7/18 from 4pm-6pm!

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

Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (155/105)

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