Monday 3/9 – Bio CrossFit

Monday 3/9

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Back Squat (Squat Waves)

Set 1: 4 Reps @86%

Set 2: 3 Reps @92%

Set 3: 1 Rep @98%

Rest 3 min

Set 4: 4 Reps @92%

Set 5: 3 Reps @98%

Set 6: 2 Reps @104%

Rest 3 min

Set 7: 4 Reps @98%

Set 8: 3 Reps @104%

Set9: 2 Reps @110%

Metcon

Metcon (Time)

21-15-9:

Double Dumbbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Toes to Bar