Friday 7/20/18

19
Jul

Friday 7/20/18

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

Metcon (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar
“Cement Mixer” is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:

500/400 Meter Row

25/18 Calorie Assault Bike