Wednesday 6/29/16

28
Jun

Wednesday 6/29/16

Announcements

4th of July Schedule!
We will only be having 1 class at each location on the Holiday!
East- 9am
West-9am

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 70%

B. At the 10:00

EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00

Death by T2B

On the first minute do 1 T2B, 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 @70%)

Squat Clean and Jerk (6×3 @70%)