FRIDAY 7.1.16


FRIDAY 7.1.16

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 (4X3)

*55% of your Back Squat 1RM

** 3 each leg: consecutive.

***Superset with depth broad jumps

2B: Depth Broad Jumps (4X4)

*RX (24/20)

***Rest :90 between sets

MC: Metcon (AMRAP – Reps)

5 Rounds:

Running against a 2:00 minute clock complete:

200M Run

ME Burpee Box Jumps (24/20)

*rest 1 minute between rounds

** score is burpee box jumps