FRIDAY 6.8.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:45 Seconds

Easy Row

Active Spidermans

:30 Seconds

Medium Row

Active Samson

:15 Seconds

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1: Front Squat (Build to a heavy 3)

MC1: Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9:

Kettlebell Swing (70/53)

Front Squat (155/105)

Calorie Row
*Rest 5 minutes

MC2: Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9:

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row