CrossFit 972 – CrossFit

Warm-up

1 Mile (Time)

for time

run 1 mile
easy pace

Metcon

Metcon (AMRAP – Reps)

10 sec work – 20 sec rest

min 1-5

high knee in place

min 6-10

air squat

min 10-15

push press 45/35
speed work

each 10 seconds is meant to be all out sprint, maintain full range of motion on all movements, lots of arm pump on the high knee