FRIDAY 4.20.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Metcon (3 Rounds for weight)

Minutes 0:00 – 4:00 – Heavy Pause Front Squat

Minutes 4:00 – 8:00 – Heavy Hang Squat Clean

Minutes 8:00 – 10:00 – Heavy Squat Clean

2: Tempo Front Squat (EMOM 10)

5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.
1 Tempo Front Squat

MC: “Surfer on Acid” (Time)

3RFT:

400m Run

21 Burpees