7.10.19

CrossFit 972 – CrossFit

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Weightlifting

Back Squat

Take 15-20 minutes to complete

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Metcon

Rug Mouse (Calories)

20 Minute Max Calorie Row

Starting with and every 4 minutes after complete (0:00, 4:00, 8:00, 12:00 and 16:00)

8 Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Dual DB Front Rack Walking Lunge (50’s/35’s)

RX+: C2B Pullups and Max Cal Bike

*Score is total number of calories accumulated over the 20 minute period