All 19.1 scores for CrossFit970 have been validated.  Have some fun now with making custom leaderboards and make sure you download the CrossFit Games app for your phone. You have real time access to your standings in the World, U.S. and within CrossFit 970.  Nice job to everyone that completed 19.1!!  

7 Minute AMRAP

12 DB Step Ups (20″/16″)(50/35)

12 Bar Facing Burpees

12 Air Squat

12 Alt DB Snatch (50/35)


Back Squat

Red Track is De-Load This Week (90% +10#)

x 5 @ 40%

x 5 @ 50%

x 5 @ 60%

Blue Track

3 x 8 @ 70%

2 x 20 @ 60% of 90%

For our 7 minute AMRAP, we are looking to push pace on each movement.  Transitions should be your rest breaks, but should be quick.  Step ups may fatigue the legs a little but this is a good place to recover your breathing.  Same with the air squats.   When we see workouts like this, we should be thinking about going as fast as we can for as long as we can.  It’s safe to blow up a little when the 7 minutes will save you.