1.6.18

CrossFit 972 – CrossFit

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Squat Conditioning

Volume Back Squats 18.2

Every 3 min complete:

3×10 Back Squats @ 73% of 1RM Back Squat

—directly into

3×3 Front Squats @ 80% of 1RM Front Squat

Metcon

Bumpy Ride (Team) (AMRAP – Rounds and Reps)

AMRAPx25 in Teams of 3

9/6 Calorie Bike

6 Lateral Burpees over Sandbag

100m Sandbag Run 50/35

Bumpy Ride (Individual) (Time)

7 Rounds:

9/6 Cal Bike

6 Lateral Burpees over Sandbag

100m Sandbag Run

—rest 1 minute between rounds—

Extra Work

Metcon (No Measure)

3 Giant Sets:

GHD Supine Hold

Side Plank (Left)

Side Plank (Right)

Rd 1- Hold each for 60s

Rd 2- Hold each for 45s

Rd 3- Hold each for 30s