Friday 6/24/16

23
Jun

Friday 6/24/16

Announcements

BIONIC 5k July 9th! Sign up today and help raise money for a good cause, you have until Friday to pre register and get a tank top! Race Day registration will be available as well!
RUNSIGNUP.COM – BIONIK 5K

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

10 Hang Power Snatches

10 OHS

10 Power Cleans

10 Thrusters

10 SDHP

(95/65)

Conditioning

Metcon (No Measure)

3 rounds of:

Every minutes on the minutes

Mins 1: 50 Double unders

Mins 2: 15 Sit Ups

Mins 3: 15 Calorie Row