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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/16/17

August 15, 2017

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

3-Position Squat Clean + Split Jerk (Heavy set)

each complex consists of 4 reps; the three position clean + 1 jerk at the end.

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Metcon (AMRAP – Reps)

4 x :20 seconds on, :10 seconds off

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

EXTRA CREDIT

Metcon (No Measure)

1. Hang Power Clean

(70%/3)3

2. Clean Pull

(80%/3)3

3. Back Squat

(75%/5)3

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