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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 7/12/16

July 12, 2016

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

Metcon

“Surfer on Acid” (Time)

3 Rounds:

400 Meter Run

21 Burpees

EXTRA CREDIT

CrossOver Symmetry (No Measure)

Pull-ups (Kipping work)

Spend 10-15 minutes working on kipping pull ups

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