crossfit – tuesday 24th, 2016

CrossFit 972 – CrossFit

Weightlifting

a: Bent Over Row (4 max effort attempts)

spend time to find your working weight

rx 95/65

scale accordingly

keep your back neutral!

score your total reps for all four attempts

score should read 1 x total reps @ weight used

b: Shoulder Press (dumbbell) (4×20)

not alternating

Metcon

Metcon (AMRAP – Rounds and Reps)

12min amrap

20 russian twist 25/10

10 Gustafson med ball kicks

10 medball situps 20/14