3.7.18

CrossFit 972 – CrossFit

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Weightlifting

Grunt Work Squat Waves

EMOMx 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

Metcon

Liquid Laugh (AMRAP – Reps)

5 Rounds:

1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)

1:00 – 50 Double-Unders

1:00 – Max Assault Bike Calories

1:00 – Rest

*Score is total reps on both lunges and calories