Saturday 3/23/19

22
Mar

Saturday 3/23/19

Announcements

ANNOUNCEMENTS:
BIO Friday Night Lights @ BIO West- Friday 3/22/19- 5:30pm Start Time- OPEN TO ALL
BIO Happy Hour @ Sunken Well- Saturday 3/30/19 4-6pm- Members Only
BIO/DragonFly Yoga- @ Dragonfly Studio Sunday 3/31/19 10am-11am- $10 OPEN TO ALL

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

Metcon (Weight)

Teams of 3:

12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 15:

9/6 Calorie Assault Bike

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.