1.4.20

CrossFit 972 – CrossFit

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Warm-up

Metcon (No Measure)

8 Quality Minutes

:30sHollow Hold

:30s Dumbell Toe Taps

10 PVC/Broomstick Pass Throughs

5 Inchworm to Push-ups

972 At Home

Kansas City (5 Rounds for reps)

AMRAPx3 minutes for 5 Rounds

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

Hopping over and back = 1 rep

*Switch hands each rep on the Squat Cleans. Both heads of the DB must touch the ground in between the legs.

*Completing as many rounds and reps within each 3 minute interval. Start each 3 minute interval with Burpees. Score is total reps for each round; enter each round separately.

Kansas City- No Equipment (5 Rounds for reps)

AMRAPx3 minutes for 5 Rounds

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops

Hopping over and back = 1 rep

*Odd object touches the ground with each rep.

*Completing as many rounds and reps within each 3 minute interval. Start each 3 minute interval with Burpees. Score is total reps for each round; enter each round separately.