9
Dec
FRIDAY 12.8.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Row 500M
Foam Roll
Hip/Ankle Mobility
1: 5RM Back Squat (*attempt 5RM)
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
Row 300m
15 Toes to Bar
15 Box Jump Overs 24/20″
EC1: Metcon (AMRAP – Rounds)
EXTRA CREDIT #1
EMOM Until Failure:
10 Strict Chest To Bar Pull Ups
10 Thrusters 135/95lbs
Alternate Movements
20 Minute Cap.
EC2: Metcon (Time)
EXTRA CREDIT #2
For Time
10×10 Kipping HSPU
Each set of 10 must be Unbroken.
EC3: Metcon (Time)
EXTRA CREDIT #3
5 Rounds:
Row 1k
20 Bar Facing Burpees
Rest 3:00