FRIDAY 6.1.18

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Coaches Choice

1: 3-Position Squat Clean Complex (On the 2:00 x 6 Rounds)

On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

2: Metcon (Weight)

Tempo Front Squat + Handstand Push-ups

Alternating On the Minute x 12 (6 Rounds):

Minute 1 – 1 Tempo Front Squat

Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

MC1: Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike or Row

6 Burpees over bar

100 Meter Burden Run #20

Partners complete full rounds before switching.