BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Metcon (3 Rounds for reps)
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh. If unable to bike, complete the first three minute station as a row.