13.3.19

CrossFit 972 – CrossFit

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Weightlifting

Pause Back Squat

EMOMX7

1 Pause Back Squat (3 seconds)

Sets #1&2 @70%

Sets #3&4 @73%

Sets #5,6&7 @76@

Metcon

Crossfit Open 19.4 Primer (No Measure)

“On The 2:00” x 3 Rounds (18:00):

Station 1; 15/12 Calorie Row + 7 Power Snatches + 7 Overhead Squats

Station 2: 15/12 Calorie Row + 15 GHD Sit-Ups

Station 3:

15/12 Calorie Row + 7 Thrusters + 7 CTB Pull-Ups

Barbell – 95/65