FRIDAY 9.30.16

Lowry CrossFit – CrossFit

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Warm-up

4 Steady Rounds:

15 Calorie Row

:20 of Alternating Jumping Lunges

10 Muscle Snatch 45/35

1: Split Jerk (1RM)

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 Lateral Box Jump Overs

5 Front Squats
Box Jumps 24/20 RX

Front Squat

225/155 RX+

185/125 RX

155/105 SC1

* front squat to be pulled from floor

EC: Metcon (Time)

EXTRA CREDIT #1

For time:

4 Legless Rope Climbs

Rest :90

3 Legless Rope Climbs

Rest :60

2 Legless Rope Climbs
*If 9 Legless is out of the question, complete the test with standard Rope Climbs