26
Oct
FRIDAY 10.27.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
1: Clean and Jerk Complex (On the Minute x 9 (3 Rounds) )
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
*Rest 2 Minutes
2: Squat Clean and Jerk (On the Minute x 3 (1 Round) )
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%
3: Front Squat (6X2)
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%
MC: Metcon (Time)
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating KB Snatch (53/35)
EC1: Metcon (AMRAP – Reps)
EXTRA CREDIT
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU