FRIDAY 12.8.16

Lowry CrossFit – CrossFit

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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