9.9.19

CrossFit 972 – CrossFit

View Public Whiteboard

Weightlifting

Tempo Overhead Squats

3×1 Tempo Overhead Squat

5 Second Negative + 2 Second Pause in Bottom

Set #1 @50%

Set #2 @55%

Set #3 @60%

—into—

3×1 Pausing Overhead Squat

2 second pause in bottom

Set #1 @65%

Set #2 @70%

Set #3 @75%

Metcon

Hot Mess (Time)

2 RFT

25 Overhead Squats 95/65

35/25 Calorie Row

RX+:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike