1.9.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Stretch

MC: Metcon (5 Rounds for reps)

5 Rounds of:

RX

AMRAP 4:

30/20 Calorie Row

15/9 Calorie Assault Bike

AMRAP 10 Meter Shuttles Sprints

RX+

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles Sprints
-rest 4 minutes between rounds

-30/20 Calorie Schwinn Bike

-if unable to bike, complete 15 burpees

EC: Metcon (No Measure)

EXTRA CREDIT

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups