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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 10/12/16

October 12, 2016

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

Conditioning

Metcon (Time)

21 – 15 – 9

200m run

Thrusters (95/65)

15 – 12 – 9

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

OHS (95/65)

EXTRA CREDIT

Front Squat (1×3 @ 82%)

Front Squat (1×1 @88%)

Front Squat (1×3 @82%)

Front Squat (1×1 @90%)

Front Squat (1×3 @82%)

Front Squat (1×1 @ 93%)

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