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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 5/15/18

May 14, 2018

Announcements

5/26 Memorial Murph at WEST ONLY!! @ 8am!
Bring your own weighted vest and plenty of water. We will most likely be running 2 heats
BIO Vacation- Gym will be closed the week of Memorial day May 27th- June 2nd!
If you have any questions do not hesitate to contact us at biocrossfit@gmail.com

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

Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees
Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds.

The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

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