crossfit – tuesday 3rd, 2016

CrossFit 972 – CrossFit


Metcon (AMRAP – Rounds and Reps)

4 max effort attemps

Dumbbell Strict Press

seesaw style alternating reps ( each press up is one rep ), spend time finding your working weight.

stick with same weight each round, you should be able to get a minimum of 20reps with the weight you choose.

rest as needed to fully recover. try to be consistent.
the weight you use is the number of rounds. the number of reps you do is number of reps.

ie, 45lbs and 200 reps the score should read

45rds and 200reps


Metcon (Time)


12 russian kb swing 70/53

12 jumping lunges

200m run