FRIDAY 8.24.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

:30-45 Seconds

Quad Stretch

Active Spidermans

PVC Pass Throughs

Side Lunges

Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Barbell Warm-Up

1: Hang Power Snatch (CUSTOM)

On the Minute x 3 – 3 Hang Power Snatches

On the Minute x 3 – 2 Hang Power Snatches

On the Minute x 3 – 1 Hang Power Snatch

*Build throughout, finishing with a heavy single in the final minute of the EMOM.

– Log heavy Hang Power Snatch

MC: “Daily Dozen” (AMRAP – Rounds and Reps)

AMRAP 12:

12 Barbell Facing Burpees

9 Power Snatches (115/80)

6 Bar Muscle-ups
Scale Bar MU

6 C2B Pull-Up or Pull-Up and 6 Ring Dips

EC: Metcon (4 Rounds for time)

EXTRA CREDIT:

4 Rounds:

500 Meter Row at 2k Pace

21 GHD Sit-ups

Rest 1:30 Between Rounds