Friday 5/6/16

5
May

Friday 5/6/16

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

Thrifty Prom TOMORROW
Dinner at Capital Ale at 6pm
Dance/Drinks @ West at 8pm
Come dressed in your best thrift shop attire!

Weightlifting

Back Squat (Find 5RM)

Only 1 more week of Squat Cycle then we will test out!

Metcon

Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups
Scaled weight 115/80

Scaled MU- C2B pull ups