27
Jan
FRIDAY 1.27.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
3 Steady Rounds:
Row 250m
12 Light Dumbbell Squat Snatch
20 Push Ups
1: Metcon (AMRAP – Reps)
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 60% of your 1RM.
*pull of rack
MC: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:00
5 Squat Snatch 95/65
25 Double Unders
RX+
AMRAP 10:00
5 Squat Snatch 145/100
25 Double Unders
*2:1 Singles to DU’s
EC1: Metcon (Time)
EXTRA CREDIT #1
3 Rounds:
Run 400m
40 Pistols
Rest 3:00
EC2: Metcon (Time)
EXTRA CREDIT #2
8 Rounds:
Row 20/15 Calories
Rest 2:00
EC3: Metcon (AMRAP – Reps)
2 Rounds:
Max Set Unbroken Kettlebell Swings 53/35lbs
Rest 4:00