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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/18/17

January 17, 2017

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

Conditioning

Front Squat (5×4 @75%)

Bench Press (3×5 )

Strict Pull Ups (3x max strict pull ups)

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)2

2. Front Squat

(75%/4)5

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