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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 7/25/18

July 24, 2018

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

Fire Alarm (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
The Bergeron Beep Test by itself if prescribed as 7 Thrusters, 7 Pull-ups, and 7 Burpees on the minute for as long as possible. Today in Fire Alarm, we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today. If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines.

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