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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 9/26/18

September 25, 2018

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

Weightlifting

Push Press (Build to Heavy set of 10)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.
The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In “Clothesline”, the reps will continue to increase by 2 reps until the 12 minutes is up. There is no need to stand to full extension on the box jump overs.

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