FRIDAY 8.12.16

Lowry CrossFit – CrossFit

**REVISED SCHEDULE FOR SATURDAY 8.13.16
8:00am-10:00am- OPEN GYM
NO 8:00am class or 9:00am Onramp

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Warm-up

Smash / Roll calves

Floss ankles

Then

4 Steady Rounds:

Row 250m

10 Inchworms to Push Ups

30 Double Unders

20min

1: Bench Press (1RM )

25min

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

30 Wallballs (20/14)

15 Chest to Bar Pull Ups
SC1: Pull-Ups

SC2: Ring-Rows

EC: Metcon (Time)

COMPETITORS EXTRA CREDIT:

600M/500M Row