3.8.18

CrossFit 972 – CrossFit

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Metcon

Captain Insano (Time)

3 Rounds:

20 Deadlifts (155/105)

15/12 Calorie Assault Bike

20 Hang DB Reverse Lunges (50’s/35’s)

15/12 Calorie Assault Bike

*If we are not biking today row 20/16 calories

Functional Body Building

Metcon (No Measure)

3 “Giant Sets”:

9 Barbell Bench Presses

18 GHD Sit-Ups/ DB Situps

36 Band Pull-Aparts

Rest 2:00 between sets