6.8.19

CrossFit 972 – CrossFit

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Metcon

Monkey Business (Time)

4 RFT:

400 Meter Run

20 Dumbell Hang Clean & Jerks 50/35

15 Chest to Bar Pull-ups

*Switch arms every 5 reps on DB C&J

Functional Body Building

Metcon (Weight)

3 RNFT

10 DB Incline Press

35 Low Banded Rows (Green Band)

Rest 2 minutes between sets

Metcon (Weight)

3 RNFT

7 Pausing KB Waiter Squats (Left)

14 Hollow Rocks

7 Pausing KB Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead KB Carry (25′ Each Arm)

Rest 2 Minute Between Sets