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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 7/5/16

July 05, 2016

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

Metcon

Metcon (Time)

4 Rounds for Time

12 Deadlifts 205/145

12 Burpees

12 KB Swings 70/53

12 Wallballs 20/14

Metcon (No Measure)

Row

2 rounds of:

4 x :45 seconds on, :45 seconds rest

Rest 3 minutes after each full round

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