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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 9/6/17- Wrist Wrap ORDERS DUE!!

September 05, 2017

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

Email Coach Max, with your Color choice. Wraps are $12 for a pair and will be charged to your account!

Metcon (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

EXTRA CREDIT

Metcon (No Measure)

1. Push Press

(75%/5)2

(80%/3)2

2. Jerk from Rack

65%/2

70%/2

75%/2

80%/2

(85%/1)2

3. Romanian Deadlift

60%/5

65%/5

(70%/5)3

Percentages are off Back Squat 1RM

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