FRIDAY 8.5.16

Lowry CrossFit – CrossFit

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Warm-up

1 Mile Run

1: Push Jerk (3X6 E2MOM 6)

*Touch and Go

** Start @ 70% of 1RM and build. However, focus on quality of movement

MC1: Metcon (Time)

3 Rounds For Time:

10 Power Snatch

25/20 Calorie Row
*scale accordingly

Snatch

RX+: 155/105

RX: 135/95

SC1: 115/75

SC2: 95/55

EC: Prowler Pushes (50FT X 5 )

COMPETITORS EXTRA CREDIT

*AHAP

**rest 4 to 6 minutes