FRIDAY 7.8.16

Lowry CrossFit – CrossFit

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1: Squat Clean (4X2)

1X2@70%

1X2@75%

2X2@80%

*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 depth jumps

Depth Jumps (4X6)

* ( Box 24/20)

**rest :90 between sets

Metcon (Calories)

For Calories:

5 Rounds

10 Deadlifts

1 min max calorie row
* 50% of 1RM Deadlift

**rest 1 minute between rounds