December 26, 2017
0
Announcements
***Holiday Schedule***
January 1st- Closed
BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Normal schedule
Weightlifting
3 position Squat Clean (Heavy Complex)
mid-thigh, knee level, and the floor
Metcon
Metcon (Time)
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
