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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/21/18

March 20, 2018

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

Keep an eye out for class cancellation.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

18/15 Calorie Row

15 Sumo Deadlift High Pulls (95/65)

12 Burpee Box Jumps (24/20)

9 Chest to Bar Pull-ups
In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and a pull-up variation that they could complete 15+ repetitions unbroken if they needed to. Note that the burpee box jumps are not over the box, so each repetition ends with a full extension of the hips at the top.

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