Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – CrossFit
Mental Test- ROW (3 Rounds for time)
500 m Row- ALL OUT
-3 Min Rest-
Max DISTANCE- in your 500m Row time
(ie: if you rowed a 1:50, you row that long for distance)
3 Min Rest
For TIME complete the total distance of the 2nd interval.
(ie: if you rowed 475m you row that for time)
Front Squat (Heavy 5 from the floor)
This test will be completed after a 5 min Rest following the completion of your row interval.