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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 2/11

February 10, 2015

Bio CrossFit West – CrossFit

Weightlifting

Back Squat (1×5)

Find a 5 RM Back Squat

Metcon

Metcon (Weight)

5 Rounds of:

Min 1: 7 Back Squat from a rack (70% of 5RM)

Min 2: 20 Abmat Sit Ups

Min 3: Suicide Sprints 2x 10m then 15m

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