10.8.18

CrossFit 972 – CrossFit

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Weightlifting

7 Rep Bench Press

Take 25 minutes to find and complete:

Suggested Warm-Up Attempts:

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

7 Rep Deadlift

Take 25 minutes to find and complete:

Suggested Warm-Up Attempts:

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Metcon

Free Fall (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/15 Calorie Row

20 Kettlebell Swings (53/35)

20 Wallballs (20/14) *Females 9′ Target

*Run=1 rep