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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 6/7/17

June 06, 2017

Announcements

MAY COMMITMENT CLUB- 15 classes or more

Caroline Connors-20
Mary Alexander-19
Sarah Qasmi-19
Cynthia Chance-18
Cassie Hooghouse-17
Ann Kranitz-17
Shawn Gibbens-17
Dashan Turner-16
Barry Weaver-15
Shaun Jurgens-15
Melanie Bibens-15
Mo Waller-15
Sandy Elia-15
Victor Gonzalaz-15

GREAT JOB EVERYONE!

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

Weightlifting

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang

Knee-Level

Floor

Back to Basics

Strict HSPU (Work Skill/Positioning- 10min MAX)

no kip

Conditioning

Metcon (12 Rounds for reps)

Cashout:

EMOMx 12:

A) 40s Max Strict Pull-ups

B) 40s Max Hollow Rocks

C) 40s Max Strict HSPU

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