FRIDAY 9.14.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Squat Clean (CUSTOM)

Minutes 1-2-3: 3 Squat Cleans (60-63-66%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (80-82-84%)

*log 84%

2: Front Squat (CUSTOM)

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

*Log 80%

MC: Metcon (Time)

3 Rounds For Time:

27/21 Calorie Row

21 Pull-ups

15 Burpee Box Jump Overs

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT:

Alternating On the Minute x 10 (5 Rounds)

Even Minutes – 5 Push Presses

Odd Minutes – 30 Seconds Max Bar Muscle-ups