FRIDAY 7.15.16

Lowry CrossFit – CrossFit

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1: Squat Clean (4X2)

2X2@80%

2X2@85%

*Rest :90 between each set

Sumo Deadlift (4X3)

*Start at 45% of 1RM of conventional deadlift

** the key is speed from bottom to top

***Superset with dynamic band pulls

Dynamic Band Pulls (4X5)

Metcon (Time)

For Time:

3 Rounds

400M Run

15 Thrusters (95/65)

400M Run

12 Thrusters

400M Run

9 Thrusters