7.11.18

CrossFit 972 – CrossFit

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Barbell Conditioning

Thruster Ladder (Weight)

On the 0:00- 10 Thrusters

On the 3:00- 8 Thrusters

On the 6:00- 6 Thrusters

On the 9:00- 4 Thrusters

On the 12:00- 2 Thrusters

*Start light and build over the 12 minute time period.

*All reps are from the ground

*All reps must be unbroken. No rest at the top or in the front rack

Metcon

Wrecking Crew-Team (Time)

Teams of 2

5 Rounds:

2 x 100 Meter Sandbag Run 70/50 (one each)

2 x 200 Meter Run (one each)

40/30 Calorie Row (split as desired)

Wrecking Crew- Indy (Time)

5 Rounds:

100 Meter Wreckbag Run 70/50

200 Meter Run

30/21 Calorie Row