FRIDAY 7.21.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Row/Run/Jump Rope

Foam Roll

Group Stretch

1: Snatch (CUSTOM)

65%/2

70%/2

(75%/1)5

2: Front Squat (5X3)

(70%/5)3

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups

EC: Clean and Jerk (CUSTOM)

EXTRA CREDIT

65%/2

70%/2

(75%/1)5