9.11.18

CrossFit 972 – CrossFit

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Gymnastics

Toes to Bar Benchmark (AMRAP)

AMRAPx2

Max Effort Toes to Bar

Strict Ring Dips Benchmark

AMRAPx2

Max Effort Strict Ring Dips

Oly Technique

Clean Complex G1.1

5 Sets of:

1 Squat Clean

3 Front Squats

1 Split Jerk

Set #1: 70%

Set #2: 74%

Set #3: 78%

Sets #4 & 5: 78%-85%

Metcon

Cover Girl (AMRAP – Rounds and Reps)

With an 18:00 Cap

5 Rounds:

200 Meter Run

10 Overhead Squats (95/65)

With Time Remaining, Max Rounds:

5 Chest to Bar Pull-Ups

7 Kipping Handstand Pushups

21 Air Squats