21.5.18

CrossFit 972 – CrossFit

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Silverback Box Squats

EMOMx10

2 Box Squats @ 60% of 1RM Back Squat

*Use box or plates stacked to parallel for this movement

*Use flats and not lifters on these movements

Silverback Front Squat

Every 3 Minutes complete:

Set #1 – 7 Reps @ 60% of 1RM Front Squat

Set #1 – 7 Reps @ 63% of 1RM Front Squat

Set #1 – 7 Reps @ 66% of 1RM Front Squat

Set #1 – 7 Reps @ 68% of 1RM Front Squat

Functional Body Building

Metcon (2 Rounds for weight)

Not for Time:

10-9-8-7-6-5-4-3-2-1:

Barbell Bent Over Rows

Dumbbell Bench Press

*10 AbMat Sit-Ups after each round