Monday 3/22

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Back Squat

Monday: Back Squats

• 3 x 5 reps @ 30%

• 1 x 4 reps @ 50%

• 1 x 3 reps @ 60%

• 1 x 2 reps @ 70%

• 5 x 4 reps @ 75%

*+5-10# from last time we did 4’s from W2D1*

Metcon

Metcon (No Measure)

Accumulate:

50-100 GHD Sit Ups/ Scale: V-ups

100 Supermans

2 Min Side Plank- each Side

30 Strict Pull Ups

Open Redo

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here