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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/25/17

January 24, 2017

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

Weightlifting

Metcon (Weight)

Athlete’s Choice:

A. Squat 1RM:

Front Squat

Overhead Squat

Gymnastics

Metcon (AMRAP – Reps)

B. Gymnastics Test:

Max Strict Pull-ups

Max Weighted Pull-up

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning

Metcon (Calories)

C. Conditioning:

1:00 Max Calorie Bike

For time: 500m Row

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/3+1

65%/3+1

70%/3+1

75%/3+1

(80%/3+1)2

2. Clean Pull

(95%/3)4

3. Front Squat

(78%/4)5

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