Tuesday 11/8/16

8
Nov

Tuesday 11/8/16

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


Winter gear mock ups are in and we’re bringing back our popular sweatshirt design with the flag going into battle on the sleeve and NEW this year will be a Long Sleeve Hoodie. The material is just like our Shirts PRE ORDERS ONLY, get your order in today!!

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nasty Women”

AMRAP 4:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks (135/95#)