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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/13/17

December 12, 2017

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

Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)
Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower. If unable to row, complete one of the following,

200 Meter Run

14/10 Calorie Assault Bike

EXTRA CREDIT

Metcon (No Measure)

Barbell Conditioning

On the Minute x 5

5 Touch and Go Power Clean and Jerks

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