MONDAY 1.16.17

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

AMRAP 5

150M Row

10 Push Press (45/35)

MC: Metcon (Time)

5 ROUNDS

10 Alt OH Lunges (95/65)

10 Ring Dips

50 DU’-s /100 singles

EC: Metcon (AMRAP – Rounds and Reps)

Extra Credit #1

[AMRAP 10]

2 Strict Pull Ups,

3 Kipping Pull Ups,

4 Chest to Bars,

3 Bar Muscle Ups,

2 Strict Pull Ups,

*count rounds as only unbroken rounds on bar, if broken start round again

**score: count total rounds plus last round of reps