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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/1/18

July 31, 2018

Announcements

Starting on July 30!!!
Olympic Lifting Class at 8:15 AM M-F at West (or Open Gym)

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

Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

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