29.1.19

CrossFit 972 – CrossFit

View Public Whiteboard

Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Barbell-Facing Burpees

15 Deadlifts (245/165)

RX+:Calorie Bike

*Alternate every 5 reps on the DB Hang Clean and Jerks

Midline

Metcon (No Measure)

2 Rounds Not for Time

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups/15 Weighted Situps

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups/15 Weighted Situps

:30s Double KB FR Hold

15 GHD Sit-Ups/15 Weighted Situps

Work can be completed with either and DB or KB