6.7.18

CrossFit 972 – CrossFit

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Weightlifting

Box Squats

Take 15 minutes to complete

7×2 Box Squats

*Box needs to be set up below parallel

Metcon

Parks and Wreck-Team (AMRAP – Rounds and Reps)

In Teams of 2, AMRAP 20:

50/35 Calorie Assault Bike

50 Kettlebell Swings (70/53)

50/35 Calorie Assault Bike

200 Meter Wreckbag Run (70/50)

Parks and Wreck-Individual (AMRAP – Rounds and Reps)

For Time:

27-21-15-9

Assault Bike Calories

Kettlebell Swings (70/53)

200 Meter Wreckbag Run after each round (70/50)

Extra Work

Metcon (No Measure)

21-18-15-12:

Weighted AbMat Sit-Ups

Romanian Deadlifts

*All reps should be unbroken