FRIDAY 11.3.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

1: Oly Complex (E2MOM 14)

3 Hang Squat Cleans + 1 Split Jerk
Every 2 minutes complete 1 complex for 7 sets

*Build to a heavy 1

2: Front Squat (E2MOM 10)

Every 2 minutes complete 2 front squats for 5 sets

*70-75% of 1RM

3: Front Squat (EMOM 3)

Every minute complete 1 front squat for 3 sets

*80-90% of 1RM

MC: Metcon (AMRAP – Reps)

RX

On the Minute x 10

10/8 Calorie Row

Time remaining in each minute:

Max HR Push-Ups

RX+

On the Minute x 10

10/8 Calorie Row

Time remaining in each minute:

Max Kipping Handstand Push-ups
*Rest 1 minute between each round