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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/17

December 17, 2014

Bio CrossFit West – CrossFit

Holiday Schedule will be released Tonight! If you have any questions contact us at BIOCFWEST@gmail.com

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scale Pull Ups/ Push ups as needed

Weightlifting

Paused Front Squat (5×3)

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