monday – 24th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) 3 times through of 2min rds 350/250 row in time remaining amrap push ups rest as needed 350/250 row in time remaining amrap air squat rest as needed 350/250 row in time remaining amrap burpee Cool Down tabata sit up

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saturday – 22nd, 2017

CrossFit 972 – CrossFit Metcon Metcon (Time) for time teams of 2 10rds barbell complex 6 back squats 6 reverse lunge steps 6 push press 6 burpee over bar 95/65 – 115/95 then 2500m row switch as neededbarbell comes off the ground, no racks

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wednesday – 19th, 2017

CrossFit 972 – CrossFit Weightlifting Deadlift (10.8.6.4.2) Metcon Metcon (AMRAP – Rounds and Reps) 8min amrap 2 burpees 1 kb swing 2 burpees 2 kb swings 2 burpees 3 kb swings rx – 53/35 – rx+ 70/53 add one kb swing each round. score is last full round of kb swings plus any additional reps.[…]

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saturday 15th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) teams of 3 10min amrap 7 thrusters 95/65 7 bar over burpees 3min rest 10min amrap 12 air squats 12 push ups then 5min max cal row partners switch as neededscore it total rounds every 10 calories is worth one round.

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