5
Apr
FRIDAY 4.6.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Banded Walks- 10 lateral steps both ways + 10 Air Squats
Barbell Warm-Up
1: Metcon (Weight)
Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
*Build to a heavy
2: Metcon (Weight)
Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk
*Build to a heavy
MC: Metcon (3 Rounds for time)
3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between