10
Oct
MONDAY 10.10.16
Lowry CrossFit – CrossFit
Warm-up
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
10 Calories Row
20 Double Unders
1: Clean (10X1)
*80-92.5% of 1RM
**squat
MC: Metcon (Time)
For Time:
30-20-10
Weighted Sit-Up
Push Press
Hang Clean
Weighted Sit-Up 45/25
Push Press
RX 115/85
SC1 95/65
Hang Clean
RX 115/85
SC1 95/65
EC1: Metcon (Time)
EXTRA CREDIT #1
6 Rounds For Time:
Sprint 100m (50 out and back)
20 Chest to Bar Pull Ups
Rest 2:00
EC2: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
AMRAP 3 Minutes x 3
Rest 2:00
Climb the Ladder
3 Dumbbell Front Squats 50s/30s
3 Ring Dips
6, 6, 9, 9, etc…