Friday 1/29

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Saturday will be bring a friend day! If you plan to bring a friend make sure they head to biocrossfit.wodify.com and pre register for the free class there!

Weightlifting

Shoulder Press (10 Min EMOM- 2 reps- adding weight every round!)

Metcon

Metcon (Time)

27-21-15-9

Wall Balls 20/14

KB Swings- Russian- 53/35

20 DU/40 Singles after every round

EXTRA CREDIT

Metcon (No Measure)

Crossover symmetry-

RECOVERY PROTOCOL