Monday – 10/3/2016

3
Oct

Monday – 10/3/2016

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

Weightlifting

Overhead Squat (10′ EMOM 1 Rep Climbing)

Metcon

Metcon (Time)

“The Heist”

3 Rounds:

21/18 Calorie Row

15 Over-the-Bar Burpees

9 Squat Snatches (115/80#)