3.2.20

CrossFit 972 – CrossFit

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Weightlifting

5RM Back Squat EMOM

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Percentages based off of your most recent 5RM Max

Metcon

Dead Space (Time)

Every 5:00 x 5 Rounds:

7 Power Snatches (95/65)

15/12 Calorie Row

7 Overhead Squats (95/65)

20 x 10 Meter Shuttle Runs

RX+: 15/12 Cal Bike; 115/85

Score is slowest Round

Extra Work

Metcon (No Measure)

3 Giant Sets:

16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets