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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 11/14/18

November 13, 2018

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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


Good Luck to Sam and Family who are moving to Italy today. You’ll definitely be missed!

Weightlifting

Paused Front Squat (Build to Heavy Single with 3 Second Pause)

Metcon

Breaking Bad (Time)

5 Rounds:

200 Meter Run

2-4-6-8-10 Front Squats (165/110)

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