FRIDAY 1.27.17

Lowry CrossFit – CrossFit

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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