BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Keep an eye out for class cancellation.
Metcon (AMRAP – Rounds and Reps)
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.