FTA – Monday August 17, 2015

CrossFit 972 – Functional Training Metcon (Weight) a1. single arm strict press AHAP x 10-12 reps; rest 90 seconds a2. horizontal ring rows: 15-20; rest 90 seconds x 5 sets; make each set tough Wall Walks (2 reps every 90 seconds x 8 sets) Metcon (AMRAP – Reps) 2 min AMRAP push-ups

Crossfit – Monday 17th, 2015

CrossFit 972 – CrossFit Weightlifting Overhead Squat (5×5 building each set) Metcon Metcon (AMRAP – Rounds and Reps) 15min amrap 2 – hang power clean 2 – push press 4 – hang power clean 4 – push press 6 – hang power clean 6 – push press keep building by two reps. rx95/65 – rx+115/95