25.3.20

CrossFit 972 – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

6 Alternanting Devils Press

9 Glute Bridges

12 Air Squats

972 At Home

Three-Peat (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans (DB touches ground each time)

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

Rounds begin on the 0:00, 7:00, and 14:00

On all dumbbell movements, alternate hands every 5 repetitions.

If it takes less than 7 minutes to complete all 3 rounds then rest the remaining time

Score each round separate

Three-Peat- (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

Rounds begin on the 0:00, 7:00, and 14:00

If it takes less than 7 minutes to complete all 3 rounds then rest the remaining time until the next part begins