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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/3

December 03, 2014

Bio CrossFit West – CrossFit

Reminder: Foundations class is tonight at 7pm!

Weightlifting

Bent Over Row (3,3,3,3,3)

Metcon

Metcon (No Measure)

18 Min EMOM

Odd- 5 Burpee bar Hops

Even- 5 Shoulder to OVH- (Mod/Heavy)

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