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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 8/7/18

August 06, 2018

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

Lead Foot 2 (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional burpees and only require a small clap overhead and some air under the feet. If short on rowers, stagger on opposite 4-minute intervals.

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