14
Dec
FRIDAY 12.15.17
Lowry CrossFit – CrossFit
Revised FRIDAY (12/15) evening schedule:
4:30pm
5:30pm
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm Up
1: Squat Clean Thruster (EMOM 10)
On the Minute x 10
1 Squat Clean Thruster
MC: Metcon (AMRAP – Reps)
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
EC: Metcon (No Measure)
EXTRA CREDIT
On the Minute x 16 (4 Rounds)
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest