FRIDAY 9.9.16

Lowry CrossFit – CrossFit

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Warm-up

Mobilize Hips:

Then

5 Minute Steady AMRAP

10 Alternating Pistols

Run 100M

1 Legless Rope Climb

1: Back Squat (3X3)

*92.5% of 1RM of Back Squat

MC: Metcon (Time)

For Time:

21-15-9

Deadlift

Bar Facing Burpees

Toes to Bar
Deadlift

245/165 RX

205/125 SC1

EC1: Back Rack Lunge

COMPETITORS EXTRA CREDIT #1

*AHAP

EC2: Metcon (Distance)

COMPETITORS EXTRA CREDIT #2

Row 35 minutes for distance
*Must keep heart rate BPM below 180 minus your age

It will feel easy physically, but stay out of your head whether it tells you that you need to speed up or give up. The majority of CrossFitters lack development of the oxidative energy pathway and need to spend A LOT of time in it to fix that. Trust the process.