20.1.20

CrossFit 972 – CrossFit

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Weightlifting

5-Rep Back Squat

Take 12-15 minutes to find a 5-Rep Back Squat Max

Suggested Warm-up

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

—into—

Find heavy 5

Keep track of this number we will use throughout the next few weeks

Overhead Squat Complex

3 Sets of:

1 Pausing Overhead Squat + 2 Overhead Squat

Set #1: @62%

Set #2: @66%

Set #3: @70%

Metcon

Pins and Needles (AMRAP – Rounds and Reps)

AMRAPx12

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)