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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/15/18

August 14, 2018

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

Half Bad (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Assault Bike

15 Pull-Ups
Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

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