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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 7/11/18

July 10, 2018

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

Lost Count (Time)

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

35/25 Calorie Assault Bike
Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines. If unable to Assault Bike, complete one of the following:

50/35 10 Meter Shuttle Runs

35/25 Calorie Row

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