3
Jun
FRIDAY 6.3.16
Lowry CrossFit – CrossFit
*Revised open gym schedule for Saturday 6.4.16- 9:00am-11:00am.
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