Wednesday 6/22/16

21
Jun

Wednesday 6/22/16

Announcements

BIONIC 5k July 9th! Sign up today and help raise money for a good cause, you have until Friday to pre register and get a tank top! Race Day registration will be available as well!
RUNSIGNUP.COM – BIONIK 5K

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

Weightlifting

Metcon (AMRAP – Rounds and Reps)

With a running clock…

A. At the 0:00

EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00

EMOMx6: 3 Squat Clean and Jerks at 65%

C. At the 20:00

Death by Kipping HSPU

On the first minute do 1 hspu, 2 on the second, 3 on the third…. until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don’t need to be unbroken.)

Squat Snatch (6×3 @65%)

Squat Clean and Jerk (6×3 @65%)

Clean and Jerk (6×3 65%)