FRIDAY 6.30.17

Lowry CrossFit – CrossFit

**Fourth of July Holiday Hours**
9:00am WOD
All other classes cancelled.

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll

Banded Shoulder Distraction

Pigeon Pose

Couch Stretch

then

Barbell Activation

2 Rounds:

5 Good Mornings (45/35)

5 Behind the neck Presses (snatch grip)

5 Romanian Deadlifts

5 Snatch High Pull

5 Muscle Snatches

5 OHS
15 Minutes

1: Snatch (5X3)

Snatch

60%/3

65%/3

70%/3

(75%/3)2

2: Back Squat (CUSTOM)

77%/5

82%/1

77%/5

85%/1

77%/5

87%/1

*log 87%

MC: Metcon (Time)

3 RFT:

75 DU

50 Air Squats

25 Calorie Row
DU sub 2:1 singles.

EC: Clean and Jerk (CUSTOM)

EXTRA CREDIT

60%/2+1

70%/2+1

(75%/2+1)2