24.4.18

CrossFit 972 – CrossFit

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Gymnastics

Silverback Gymnastics 18.3

On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

Metcon

Traffic Jam (3 Rounds for reps)

Part #1

AMRAPx5

600 Meter Run

Time Remaining, AMRAP:

12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

—Rest 5:00—

Part #2

AMRAPx5

400 Meter Run

Time Remaining, AMRAP:

9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

—Rest 5:00—

Part #3

AMRAPx5

200 Meter Run

Time Remaining, AMRAP:

6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees

Extra Work

Metcon (No Measure)

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15/12 Calorie Row

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 10/7 Calorie Assault Bike

*Scale movements as needed

* All work should be completed in a :45 second window