monday – 12th, 2017

CrossFit 972 – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting a: Arnold Press (4×12) each step of lift should take 1.5 seconds. do not rush, slow and controlled. b: Skull Crushers (4×12) Keep torso on bech and humerus verticle. Lower weight to just above head and go back to extension.use barbell

Posted in WOD

saturday – 10th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) 15min amrap for total reps partner 1 run 400m partner 2 amrap box jumps 24/20 switch partner 1 run 400m partner 2 amrap toes to bar switch partner 1 run 400m partner 2 amrap row for calorie switch (if full round is completed before 15min repeat)[…]

Posted in WOD