12.5.20

CrossFit 972 – CrossFit

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Functional Body Building

Metcon (AMRAP – Reps)

AMRAPx5

Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):

6 Hand Release Push-ups

*Switch hands every 5 reps

*Athlete choice on weight

*Score is total number of Strict Press

Metcon

Heldum (Time)

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

972 At Home

Warm-up

Metcon (No Measure)

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side)

Metcon

Heldum-At Home (Time)

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups