Wednesday 1/15

14
Jan

Wednesday 1/15

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

Weightlifting

1 Pausing Front Squat + 1 Front Squat

athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds.

Metcon

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)
Score is slowest round.