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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 5/19

May 18, 2015

Announcements

Memorial Murph will be held here this Saturday 7am! There will be scaled options for every level!
Come cheer everyone completing this tough benchmark!

Bio CrossFit West – CrossFit

Gymnastics

Metcon (No Measure)

Handstand Push Ups

-15 Min of work-

Do a descending ascending ladder with strict HSPU

4 Mats-5 push ups/ 3 mats 4 push ups/ 2 mats 3 push ups/ 1 mat 2 push ups/ 0 mats 1 push up

If you get stuck at one of the stations go back up the ladder/ 3 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

A. AMRAP 3:

6 FS, 155/105

6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:

6 FS, 135/95

6 Burpees over Bar

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