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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/14/18

March 13, 2018

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

18.4 Theme St. Pattys day!

Metcon (No Measure)

Every Minute on the Minute x 16 (4 Rounds):

1st: 12/9 Calorie Row

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups

3rd: 12/9 Calorie Bike

4th: 10 Chest to Bar Pull-Ups
Similar format to last Wednesday, but with different movements. The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus.

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