30.1.18

CrossFit 972 – CrossFit

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Weightlifting

Silverback Squats 18.5

Every 3 minutes complete:

Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squat @ 83% of 1RM Back Squat

——–

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squat @ 88% of 1RM Back Squat

——–

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squat @ 93% of 1RM Back Squat

——–

15-Rep Front Squat

Set #10 – 15 Front Squats @ 50% of 1RM Back Squat

*Place weight of FS in comments section

Functional Body Building

Metcon (No Measure)

3 Giant Sets:

10 Bench Presses

Max Horizontal Ring Rows

100 Meter Double KB Front Rack Carry

Rest 2:00 between sets.