FRIDAY 12.16.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row 500M

Foam Roll/Stretch Tight areas

3 Rounds:

:30 Squat Hold

12 Overhead Walking Lunge Steps w/ Plate

1: Squat Clean (3X5)

*75% of 1RM

MC: Metcon (Time)

RX

3 Rounds:

50 DU’s

10 Pull-Ups

10 L-Arm Kettlebell Thrusters 53/35

10 Pull-Ups

10 R-Arm Kettlebell Thrusters

RX+

3 Rounds:

50 DU’s

15 Pull-Ups

15 L-Arm Kettlebell Thrusters 70/53lbs

15 Pull-Ups

15 R-Arm Kettlebell Thrusters

EC1: Dumbbell Bench (4X12)

EXTRA CREDIT #1

*AHAP

EC2: Metcon (Time)

EXTRA CREDIT #2

4 Rounds:

AMRAP 2:00

10 Squat Snatch 135/95lbs

Max Rep GHD Sit Ups in remaining time of each AMRAP.

Rest :60

EC3: Metcon (No Measure)

EXTRA CREDIT #3

Accessory

Accumulate 8:00 of Wall Sits

(12 Minute Cap.)