tuesday 12th, 2017

CrossFit 972 – CrossFit Weightlifting a: Strict Press (3×20 unbroken reps with 60sec rest) choose load accordingly. 20 nonstop unbroken reps. b: Deadlift (3×20 unbroken reps with 60sec rest) Metcon Metcon (AMRAP – Reps) for reps min 1-4 row sprint 500/350 max effort hang power snatch in time remaining 96/65 2min rest min 7-10 row[…]

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monday 11th, 2017

CrossFit 972 – CrossFit Warm-up 4rds of Cindy for quality then light mobility Metcon Metcon (Time) for time 800 M Run 20 medball situps 20/14 600 M Run 10 seated shoulder press @ 50% BW 400 M Run 20 medball situps 20/14 200 M Run 10 seated shoulder press @ 50% BW

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saturday 9th, 2017

CrossFit 972 – CrossFit Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

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