7.5.18

CrossFit 972 – CrossFit

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Weightlifting

Silverback Squats 18.6

Every 3 minutes complete

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

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Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

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Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

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Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

*Put Front Squat weight inn the comment section

Functional Body Building

Metcon (No Measure)

3 Giant Sets:

Max Strict Pull-Ups

20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges

Extra Work

Metcon (No Measure)

AMRAP 4:00: Strict Presses (75/55)

*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar.