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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/9/19

January 08, 2019

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

Weightlifting

1 Pausing Front Squat + 1 Front Squat (Build to 1 Heavy)

athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds.

Metcon

Satan’s Whiskers (Time)

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/110 – no rack

10 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text