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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/22/18

August 21, 2018

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

Eighteen Wheeler (AMRAP – Rounds and Reps)


12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
Athletes will work through four movements across this longer AMRAP today. The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout. If unable to Assault Bike, complete one of the following:

12/9 Calorie Row

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