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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 4/26/17

April 25, 2017

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

Conditioning

Metcon (Time)

21 – 15 – 9

Burpees

Kettlebell Swings (53/35)

21 – 15 – 9:

Row for Calories

Burpees

21 – 15 – 9:

Medball Squat Cleans (20/14)

200 Meter Run

EXTRA CREDIT

2/1: Metcon (No Measure)

1. Clean & Jerk

Heavy Single

85% of Heavy Single

90% of Heavy Single

2. Clean Pull

(105%/2)4

3. Back Squat

Heavy Single

85% of Heavy Single

90% of Heavy Single

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