FRIDAY 11.16.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2 Min Row or Bike or Ski Erg

Foam Roll

Banded shoulder Distraction

Glute Activation

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

MC: “Smooth Criminal” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
SC1: 225/135

SC2: 185/115

**If you did yesterday’s deadlift WOD, you can sub the deadlift for a Russian KB swing (70/53)