MONDAY 1.9.17

Lowry CrossFit – CrossFit

Today we begin a new 6 week cycle for programming. The emphasis will be focused on getting you ready for the 2017 CrossFit open.

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WU: Warm-up (No Measure)

AMRAP 3 Minutes:

Row 500m

Max Lateral Burpees Over Rower

1: 5RM Deadlift (5RM Deadlift)

MC: Misfit Cycle 4 Test Metcon #1 (AMRAP – Rounds and Reps)

RX

AMRAP 12 Minutes:

9 Bar Facing Burpees

7 Hang Power Cleans 115/75lbs

5 Pull-Ups

5 Ring Dips

RX+

AMRAP 12 Minutes:

9 Bar Facing Burpees

7 Hang Power Cleans 135/95lbs

5 Ring Muscle Ups

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds:

21/15 Calorie Bike or Row

21 Overhead Squats 115/75lbs

Rest :60