MONDAY 1.8.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

1: Hang Squat Snatch (1X1)

Build to a heavy single

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Squat Snatches (75/55)

30 Double Unders

2: Back Squat (CUSTOM)

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

*log 2 reps @ 91%

EC: Metcon (Time)

EXTRA CREDIT

For Time:

9-12-15

Unbroken Chest to Bar Pull-Ups

Rest 2:00

For Time:

6-9-12

Unbroken Chest to Bar Pull-Ups