22.6.20

CrossFit 972 – CrossFit

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Weightlifting

Front Squat Ladder

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

Metcon

7 on 7 (2 Rounds for reps)

AMRAP 7:

8 Chest to Bar Pullups

8 Front Squats (135/95)

12/9 Calorie Row

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (115/85)

12/9 Calorie Row

16 Toes to Bar

RX+: 4 Bar Muscle-Ups; 185/135 & 155/105, 12/ Calorie Bike