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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/30/17

August 29, 2017

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

Metcon (AMRAP – Reps)

“Strict Lynne”

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3:00 between rounds.

Metcon (No Measure)

1. Push Press

(70%/5)3

(75%/5)2

2. Jerk from Rack

65%/3

70%/3

75%/3

(80%/2)2

3. Romanian Deadlift

55%/5

60%/5

(65%/5)3

Percentages are off Back Squat 1RM

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