FRIDAY 9.23.16

Lowry CrossFit – CrossFit

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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

1: Bench Press (1RM)

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

30 Wallballs 20/14lbs

15 Chest to Bar Pull Ups
Wallballs

RX 20/14

RX C2B Pull Ups

SC1 Pull Ups

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Row 600/500