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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 5/6

May 05, 2015

Bio CrossFit West – CrossFit

Weightlifting

Back Squat (5×3)

No More than 70%

Metcon

Metcon (AMRAP – Rounds)

18 Min AMRAP- Partner Workout

15 Wall Balls

100 M Weighted Run

200 M ROW

– Rest while Partner Works

– If no Partner Rest 1:1

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