4.9.18

CrossFit 972 – CrossFit

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Gymnastics

X-Force

Part A: From 0:00 to 6:00

30 Double Unders

4 Strict C2B Pullups

*Alternate back and forth. Focus is strictly on quality of each movement. Scale as needed.

Part B: From 6:00 to 12:00

:15 second L-sit

10 Shoulder Taps in Handstand

*Alternate back and forth. Focus is strictly on quality of each movement. Scale as needed.

Metcon

Jacked and Diane (Time)

For Time:

200 Meter Run, 21 Deadlifts

200 Meter Run, 18 Strict Handstand Pushups

200 Meter Run, 15 Deadlifts

200 Meter Run, 12 Strict Handstand Pushups

200 Meter Run, 9 Deadlifts

200 Meter Run, 6 Strict Handstand Pushups