Wednesday 10/17/18

16
Oct

Wednesday 10/17/18

Announcements

BEER MILE- REGISTRATION FORMS AT GYM
SATURDAY OCTOBER 20th- 10am
$20 suggested donation

Gymnastics Seminar
SATURDAY NOVEMBER 10th- 9:30am-12pm

Marathon Row Fundraiser
SATURDAY DECEMBER 29th- 7am-10pm

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

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/20 Calorie Assault Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees