BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Metcon (AMRAP – Rounds and Reps)
27/21 Calorie Row
21 Deadlifts (135/95)
9 Push Press (135/95)
Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.