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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 9/12/17

September 11, 2017

Announcements

Saturday BEER MILE @ 11AM- $20
Registration starts at 1015AM
Raffle tickets $3 two for $5, BIO Shirts for sale $15

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

Shred It (Time)

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Plate Run (45/25)

40 Kettlebell Swings (70/53)

500m Row/ (30/21 Assault Bike)
No barbell necessary in today’s chipper, “Shred It”. Looking for a weight on the plate that athletes can run all 400 Meters without stopping. Kettlebells should be something that they could do 20+ repetitions unbroken when completely fresh.

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