FRIDAY 10.7.16

Lowry CrossFit – CrossFit

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Warm-up

Steady 7 Minute AMRAP:

10 Jumping Squats

5 light Low Hang Snatch

100M Run

1: Back Squat (4X3)

*60% of 1RM

** Speed work- rest 1:00-1:30 between each set

10 minutes

2: Snatch (5X1)

*80-90% of 1RM

10 minutes

Metcon (Time)

5 Rounds For Time:

400M Run or 400M Row

60 Double Unders

Rest :90