FRIDAY 11.2.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Glute Activation

1: 1 Squat Clean + 3 Front Squats + 1 Split Jerk (5X1)

Build to a heavy.

2: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

MC: Metcon (3 Rounds for reps)

3 Rounds:

3 Minute Assault Bike

2 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds