FRIDAY 8.19.16

Lowry CrossFit – CrossFit

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Warm-up

5:00 Upper Thoracic Mobility

Squat Hold 2:00 (can be KB assisted)

50 Calorie Row

10:00min

1: Back Squat (3X3)

*85% of 1RM

15 min

MC: Metcon (AMRAP – Rounds and Reps)

EMOM 15

1 Rope Climb

1 Power Snatch
*Legless Rope Climb RX+

** Power Snatch

RX+/RX 90% of 1RM

EC: Metcon (Distance)

COMPETITORS EXTRA CREDIT #1

Run 20 minutes for Distance
*Before the Run, Row for 5 minutes. Start very slow and build to a strong :60s finish. Let heart rate come all the way back down before beginning the Run.

Then

Must keep heart rate BPM below 180 minus your age