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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/17- Saturday WOD will be at BIO West!

December 17, 2014
This Saturday we will be merging with our sister gym BIO West and having our group workout there! If you have any questions contact us at BIOCROSSFIT@gmail.com
Metcon
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Scale Pull Ups/ Push ups as needed
Strength
3-Sec Pause Front Squat
 5×3
Light/Moderate Weight- use this time to flush out legs
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