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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 4/19/16

April 18, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Weightlifting

Push Jerk (Build to Heavy 1)

Spend 10 Min to find Heavy 1

Metcon

Big Baseline (Time)

50 Calorie Row

40 Front Squats (135/95)

30 Toes to Bar

20 Push Jerks (135/95)

10 Muscle-Ups
Scale MU with 1 Ring Row 1 Dip

EXTRA CREDIT

Handstand Push-ups (Ladder skill work)

4 Mats- 5 hspu

3 Mats 4 hspu

2 Mats 3 hspu

1 Mats 2 Hspu

0 Mats 1 Hspu

then back up the ladder

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