FRIDAY 4.7.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

1: Snatch (4X3)

60%/3

65%/3

70%/3

75%/3

2: Front Squat (4X5)

60%/5

65%/5

(70%/5)2

MC: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
**scale accordingly

SC1 135#/95#

SC2 115#/75#

EC: Clean and Jerk (CUSTOM)

EXTRA CREDIT

60%/2+1

(70%/2+1)3

(75%/2+1)2

EC2: Metcon (Time)

EXTRA CREDIT #2

6 Strict Deficit HSPU

1:00 rest

5 Strict Deficit HSPU

:45 rest

5 Strict Deficit HSPU

:30 rest

4 Strict Deficit HSPU

:15 rest

3 Strict Deficit HSPU