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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 11/7/18

November 06, 2018

Announcements

Gymnastics Workshop- Saturday 11/10- 9:30am-12pm $35 Open to all levels!

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

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

Metcon (Time)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Weighted Run (45/25)

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with Weight, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

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