Friday 12/28/18

27
Dec

Friday 12/28/18

Announcements

REMINDER: Saturday Class will be Cancelled- Come out and support the Rowers during the BIO Row Marathon.
-Proceeds go to helping teachers with funds for school supplies for their students!

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

Weightlifting

Power Snatch + Overhead Squat + Squat Snatch

Build to a Heavy:

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Over and out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)