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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/11/17

January 10, 2017

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

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:

20/30 Calorie Row

30 10m Shuttle Sprints

AMRAP Alternating Lunges

Rest 4:00 between rounds

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/2+1

65%/2+1

70%/2+1

(75%/2+1)2

2. Clean Pull

(85%/3)4

3. Front Squat

(70%/4)5

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