FRIDAY 6.3.16

Lowry CrossFit – CrossFit

*Revised open gym schedule for Saturday 6.4.16- 9:00am-11:00am.

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Warm-up

500M Row

Roll out or stretch/mobilize any tight areas

(10 min)

Clean (5X3)

*60% of 1RM clean

** pick one area to focus on in lift

***Rest 2 minutes

(12 minutes)

MC1: Metcon (Calories)

3 Rounds:

10 Deadlifts

2 Min max effort row for calories
*50% of deadlift 1RM

**Rest 2 minutes between sets

***record cumulative calories rowed

****Rest 5 minutes and proceed with MC2

MC2: Metcon (Time)

3 Rounds:

7 Clean High Pulls (165/125)

400M Run