CrossFit 972 – CrossFit
a: Ring Row Single Arm (6×4-6/arm)
keeping his and shoulder squared to rig, use one arm to perform full ring row range of motion. strict movement.
2sec hold at top of pull
b: Chin Up (6×3-5)
palms facing you, 1sec hold at top. strict
50 air squats
50 double unders