Monday 9/25/17

24
Sep

Monday 9/25/17

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

Congrats to Donna German, you are an Ironman!!!

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12 Calorie Row/Assault Bike

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

EXTRA CREDIT

Metcon (No Measure)

3. Pause Overhead Squat

Build to a Moderate Single

3 second pause

4. Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

Minute 4 – Rest

5. Back Squat

2 Rounds:

7 Reps @ 72%

5 Reps @ 76%

3 Reps @ 80%

Rest 2:00 between each set of squats