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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/20/17

December 19, 2017

Announcements

***Holiday Schedule***
Sat. Dec. 23rd- 12 days of Xmas Wod
Dec. 25th- Closed
Dec. 26th- Open Gym- 8am-11am
January 1st- Closed

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders
Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

EXTRA CREDIT

Metcon (No Measure)

1)Barbell Conditioning:

On the Minute x 5

5 Touch and Go Power Clean and Jerks

*Repeat from last week, aim to improve slightly

2) Midline

2 Rounds:

50 AbMat Sit-Ups

20 Hip and Back Extensions

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