tuesday 28th, 2017

CrossFit 972 – CrossFit Weightlifting a: Metcon (Weight) kb complex 6rds for quality 4 tick tock 4 squat swing 4 reverse lunge to oh press rest as needed b: Overhead Squat ( Kettlebell ) (5×6/arm) c: Curls (dumbbells) (3×20)

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monday 20th, 2017

CrossFit 972 – CrossFit Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 4 hang power clean 4 front squat 95/65 b: Metcon (AMRAP – Rounds and Reps) 8min amrap 10 push press 95/65 30 dbl unders Cool Down time permitting 75 sit ups for quality

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