BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Jack Squat (Time)
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run
In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings.