BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Metcon (AMRAP – Rounds and Reps)
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (50/35)
For today’s workout, athletes should choose a pull-up variation and dumbbell snatch that they could complete at least 15+ repetitions unbroken when fresh. Within the workout, these should be completed in no more than two sets.