CrossFit 972 – CrossFit Conditioning Farmer’s Carry (200m x 3) pinch plates score the weight in each hand as your reps Metcon Metcon (Time) 4rft 20 hang power snatch 95/65 40 double unders 200 meter run

CrossFit 972 – Functional Training Overhead Squat (3.3.3.3.3) * Proper Mechanics, Consistency, then Intensity! Metcon (Time) 3rds: 400m run 25 wall balls*Scale appropriately

CrossFit 972 – CrossFit Gymnastics Ring Rows (100 reps for quality, break as needed) try to get as horizontal as possible. prop feet on box for greater degree of difficulty. Metcon (AMRAP – Rounds and Reps) 15min amrap 10 thrusters 75/55 10 toes to bar

CrossFit 972 – Functional Training Deadlift (5.5.5.5.5) Metcon (Weight) 3 sets: 10 back ext Rest as needed Then.. DB/KB bent over row Rest as needed Metcon (Time) 3 rounds each P1: 250m Row P2: KB Front Rack Hold @ 53#/35# per hand (partner cannot row until other has bells in rack position) ()

CrossFit 972 – CrossFit Weightlifting a: Jerk Balance (3.3.3 ) moderate load rest 90sec between sets b: Split Jerk (build to heavy double in 15min) c: Bent Over Row (25.25.25) light load, keep back engaged, no deviation of positioning.

CrossFit 972 – Functional Training Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*scale appropriately

CrossFit 972 – CrossFit There will be no scheduled classes today as we host the EastSide Friendly Oly meet!

CrossFit 972 – CrossFit Open Gym

CrossFit 972 – Functional Training Sumo Deadlift High Pull (3.3.3.3.3) *work form Metcon (Time) 30-20-10 reps for time of: Alternating left and right arm, dumbbell snatch Box jumps/step ups

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) for reps 7min amrap 6 push press 6 bent over row 6min rest 7min amrap 6 overhead lunge steps 6 deadlift 95/65rx – 135/95rx+