11.24.17

Lowry CrossFit – CrossFit

Thanksgiving Week Schedule (11/24-11/26)
Friday: 9:30am WOD, 10:30am-12:00pm Open Gym, 4:30pm WOD
Saturday: 8:00am WOD, 9:00am-11:00am Open Gym
Sunday: 11:00am-1:00pm Open Gym

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coach Choice

1: Front Squat (CUSTOM)

3×3 – 80%

3×1 – 85%

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

4 Pull-Ups

4 Ring Dips

8 Front Squats (135/95)

12 Burpee Box Jump Overs (24/20)

RX+

AMRAP 15:

4 Bar Muscle-Ups

8 Front Squats (155/105)

12 Burpee Box Jump Overs (24/20)