Friday 1/8

7
Jan

Friday 1/8

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Reminder that Saturday we will be hosting the Capital Throwdown starting after 12:30pm at West. Come out and cheer on our BIO Crew!

FUNDAMENTALS WORK

Muscle-ups (Skill Work: 10 min)

Working on the turn over;

Metcon

Thunderstruck (Time)

30 Front Squats (135/95), 15 Ring Muscle-Ups

20 Front Squats (135/95), 10 Ring Muscle-Ups

10 Front Squats (135/95), 5 Ring Muscle-Ups
Rx+ = 155/105