14.2.20

CrossFit 972 – CrossFit

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Weightlifting

GW: Front Squat W2

Every 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

Metcon

Complex Fran (Time)

For Time:

6 Toes 2 Bar

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Toes 2 Bar

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Toes to Bar

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85),

RX+

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)