Monday 4/6 – Bio CrossFit

Monday 4/6

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

Weightlifting

Back Squat (Squat Waves)

Set #1(On the 0:00) 9 Reps @76%

Set #2(On the 2:00) 7 Reps @83%

Set #3(On the 4:00) 5 Reps @90%

Set #4(On the 6:00) 3 Reps @95%

Set #5(On the 8:00) 1 Reps @100%

Set #6(On the 9:00) 1 Reps @102%

Set #7(On the 10:00) 1 Reps @104%

Set #8(On the 11:00) 1 Reps @104%

Set #9(On the 12:00) 1 Reps @104%

Set #10(On the 13:00) 1 Reps @104%

Set #11(On the 14:00) 1 Reps @104%

*Percentages Based off 5RM Back Squat

Metcon

Metcon (Time)

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)
Score is slowest round