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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday- Normal Schedule

December 26, 2017

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)

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