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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 2/7/18

February 06, 2018

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Bike/ 18/12 Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds

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