FRIDAY 1.19.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Foam Roll-Thoracic/Legs

Banded Shoulder Distraction

then

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

1: Power Snatch (EMOM 12)

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

*Log power snatch at 82%

MC: Metcon (AMRAP – Reps)

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Kipping Handstand Push-ups
*HSPU scale Hand Release Push-Ups

-Stagger athletes by 4 Minutes if short on Rowers.

MIDLINE

EXTRA CREDIT

Not for Time:

Accumulate 2:00 on the L-Sit

Every break: 10 AbMat Sit-Ups