12.7.19

CrossFit 972 – CrossFit

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Weightlifting

Back Squat SD1.2

3×12 @70% of 3RM Back Squat

Rest as needed between sets. All sets must be unbroken.

Metcon

BFF (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners alternate back and forth completing full rounds. For example. Partner A completes the round of 3, then Partner B completes the round of 3 so on and so forth.

The whole goal of today’s workout is to do it as a team. If you have to do it as an individual then complete the same rep scheme but as a 12 minute AMRAP