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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/22/17

March 21, 2017

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

Metcon

Power Clean (3×3)

Front Squat (3×3)

Metcon (Time)

3 RFT:

21/15 Calorie Row

15 Pull-ups

9 Burpees

EXTRA CREDIT

Metcon (No Measure)

1. Hang Clean

60%/3

65%/3

(70%/3)3

2. Clean Pull

(105%/3)4

3. Jerks

60%/3

70%/3

75%/3

(80%/3)2

4. Front Squat

78%/3

83%/1

78%/3

85%/1

78%/3

87%/1

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