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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 4/11/18

April 09, 2018

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


Back Squat (Heavy set of 5)


Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Cal Bike/Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
On this “Weightlifting Wednesday”, we will begin by building to a heavy set of 5 Back Squats. The foundations of the back squat carries over nicely into the medicine ball squat cleans in “Elbow Grease”. Athletes should choose a medicine ball weight that they know for a fact they can hold on for all :30 seconds each round. Today’s score is the lowest number of medicine ball squat cleans across the seven rounds.

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