MONDAY 10.10.16

Lowry CrossFit – CrossFit

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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…