FRIDAY 4.6.18

Lowry CrossFit – CrossFit

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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