20
Jul
FRIDAY 7.21.17
Lowry CrossFit – CrossFit
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