28.6.19

CrossFit 972 – CrossFit

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Barbell Conditioning

Hang Clean + DU Complex

Every 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

Set #1 @60%

Set #2 @65%

Set #3 @70%

Set #4 @75%

Sets #5-7- Find heavy for complex

Metcon

Sicko Mode (Time)

In Teams of 2:

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike

15/12 Calorie Row

15/12 Calorie Assault Bike

9 Calorie Row

9 Calorie Assault Bike

—directly into—

Synchro Hang Clusters (135/95)

Partners will alternate back and forth between the Rower and Bike completing all calories assigned. Partner A completes 21 Calories on the Rower, and Partner B completes 21 calories on the Bike, switch, Partner B completes 21 Calories on the Rower, and Partner A completes 21 calories on the Bike so on and so forth.

Once all calories are completed, teams move on to the Synchro Hang Clusters. Partners must start and finish each cluster rep at the same time for the rep to count.

Hang Cluster= Hang Squat Clean + Thruster

***No individual due to equipment***