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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/15/17

March 14, 2017

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

Metcon

Metcon (Calories)

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU/ Push ups

15 Sit-ups

100 Double-unders/100 single under

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU/ Push ups

15 Sit-ups

100 Double-unders/ 100 Single under

Max Cal Row in time remaining

EXTRA CREDIT

Metcon (No Measure)

1. Power Clean + Power Jerk

60%/2+1

70%/2+1

(75%/2+1)3

2. Clean Pull

(100%/3)4

3. Front Squats

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

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