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