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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/31 NYE 10am ONLY!

December 31, 2014

Bio CrossFit West – CrossFit

Metcon

Metcon (AMRAP – Reps)

1. “The Ghost”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Rest

Record Totals for Each Individual Movement.

Weightlifting

Squat Clean and Jerk (9×2)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text