10.4.18

CrossFit 972 – CrossFit

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Gymnastics

Silverback Gymnastics 18.1

EMOMx12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 30% of Max Set

Minute 3 – 25% of Max Set

Minute 4 – Rest

Percentages are based off of numbers from our benchmark testing last week.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Recovery

Metcon (No Measure)

15min recovery Bike/Row at conversational pace