8.6.18

CrossFit 972 – CrossFit

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Weightlifting

1RM Front Squat

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

Metcon

Crow’s Nest (2 Rounds for reps)

“Crows Nest” Part #1

AMRAP 5:

15-12-9

Kettlebell Swings (70/53)

Front Squats (135/95)

Calorie Row

—Rest 5:00—

“Crows Nest” Part #2

AMRAP 5:

15-12-9

Kettlebell Swings (70/53)

Front Squats (115/80)

Calorie Row

Two separate scores, with each part