Monday 12/18/17

17
Dec

Monday 12/18/17

Announcements

***Holiday Schedule***
Sat. Dec. 23rd- 12 days of Xmas Wod
Dec. 25th- Closed
Dec. 26th- Open Gym- 8am-11am
January 1st- Closed

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)
Picking a variation on pull-ups today that athletes could get through in no more than 2 sets when fresh. On the clean and jerks, athletes should use a weight that they could complete unbroken when fresh. Burpee Box Jumps are not over the box, just regular box jumps with full extension at the top of each rep.