9.8.19

CrossFit 972 – CrossFit

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Functional Body Building

Metcon (No Measure)

4 Giant Sets

3 Pull-Up Negatives (5s down)

4 Strict Ring DIps

5 Toes 2 Bar

*Rest 1 Minute between Sets

*Pull-Up Negatives- Start with chin over bar and take 5 seconds to lower yourself to the ground

Metcon

Blockbuster (3 Rounds for reps)

AMRAPx5:

Buy-In: 50/35 Calorie Row

Max Rounds of “The Chief” 115/85

—Rest 5 Minutes—

AMRAPx5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” 135/95

—Rest 5 Minutes—

AMRAPx5:

Buy-In: 20/15 Calorie Row

Max Rounds of “The Chief” 155/105

“The Chief”

3 Power Cleans

6 Push Ups

9 Air Squats

RX+: Calorie Bike

Round 1-35/25, 135/95

Round 2-25/18, 155/105

Round 3-15/10, 175/125

*Calories do not count towards total score