Friday 10/7/16

6
Oct

Friday 10/7/16

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

****BIO Beer Mile- 10/22 @ 10am! Bring your friends and help raise money for Law Enforcement United (LEU)!****

Weightlifting

Back Squat (8 Min EMOM- 2 Reps- 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans (135/95#)

25 Wallballs (20/14#)