Monday 10/15/18

14
Oct

Monday 10/15/18

Announcements

BEER MILE- REGISTRATION FORMS AT GYM
SATURDAY OCTOBER 20th- 10am
$20 suggested donation

Gymnastics Seminar
SATURDAY NOVEMBER 10th- 9:30am-12pm

Marathon Row Fundraiser
SATURDAY DECEMBER 29th- 7am-10pm

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

20/15 Cal Assault Bike

10 Push Jerks 165/110

EXTRA CREDIT

Metcon (No Measure)

5 rounds NFT-

:30 wall Sit

10 Tempo Push Ups- 2 count down

30 DU

Rest :60sec btw rounds