FRIDAY 6.24.16

Lowry CrossFit – CrossFit

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1: Squat Clean (4X3)

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*Rest :90 between each set

2A: Front Rack Speed Lunge (3X3)

*45% of your Back Squat 1RM

** 3 each leg: consecutive.

***Superset with single leg box/height jumps (24/20)

2B: Single Leg Box Jumps (3X4)

*RX (24/20)

SCALE (and its not a dirty word)

** comfortable height- use bumper plates

***Rest :90 between sets

MC: Metcon (Distance)

5 Rounds:

10 Front Squats

1 Min Max Row
*55% of 1RM Front Squat

**Rest 1 Min between rounds

*** record total meters rowed