Wednesday 11/25

24
Nov

Wednesday 11/25

Announcements

Once again we will be having our Black Friday Special 11/28, $115 dollar gift certificates for ONLY 20 Dollars. ONLY 15 available per location on Black Friday ONLY! They will be available from 10am-12pm only!

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

NO 6PM CrossFit
West- 6pm will be foundation training!

Weightlifting

Squat Clean (5-1-5-1-5-1)

5 Deadlifts – 1 squat Clean- 5 Deadlifts(Heavier)- 1 squat clean…

Metcon

Metcon (No Measure)

3 Rounds:

Minute 1 – :40s Abmat Sit-Ups

Minute 2 – :40s Banded Good Mornings

Minute 3 – :40s Hallow Rock Hold

Minute 4 – :40s Superman Hold