FRIDAY 7.14.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Lacrosse Ball Mob

Barbell Activation

1: Clean and Jerk (CUSTOM)

70%/3+1

75%/3+1

(80%/2+1)3

2: Front Squat (5X4)

(78%/4)5

MC: Metcon (AMRAP – Reps)

Ascending Ladder by 3’s for 8:00:

3 Thrusters (95/65)

3 Lateral Bar Burpees

6 Thrusters (95/65)

6 Lateral Bar Burpees

9 Thrusters (95/65)

9 Lateral Bar Burpees

…..

EC: Clean Pull (4×3)

EXTRA CREDIT

(100%/3)4