4.1.19

CrossFit 972 – CrossFit

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Weightlifting

Pause Back Squats

5 Sets of 2- 8 second pause in bottom

Set #1 @50%

Set #2 @53%

Set #3 @56%

Set #4 @59%

Set #5 @62%

Metcon

Bees Knees (5 Rounds for reps)

5 Total Rounds

1 minute: ME Wallballs 20/14

1 minute: ME KBS 53/35

1 minute: ME Cal Row

1 minute: ME Rest

RX+: ME Cal Bike

Even though each round is max effort, we want to be as consistent as we can across all five rounds. Meaning use that first round as a benchmark and try not to deviate 1-2 reps (give/take) each round. Focus on breathing with each rep, and being as consistent as we can.