Thursday 12/14/17

13
Dec

Thursday 12/14/17

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20/15 Cal Assault Bike

20 Box Jumps (24/20)

10 Deadlifts (245/165)
First time going heavier on the deadlifts within a metcon in quite a while. Barbell weight should be challenging, but something that athletes can complete in no more than 2 sets each round. If unable to Assault bike, complete one of the following:

200m Run

20/15 Calorie Row