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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 5/2/18

May 01, 2018

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

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)
Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total rounds and reps of power cleans and burpee box jump overs. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively. For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

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