MONDAY 10.16.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Group Stretch

1: Power Snatch (CUSTOM)

3 Reps @ 50%

3 Reps @ 55%

2 Reps @ 60%

2 Reps @ 65%

1 Rep @ 70%

1 Rep @ 75%

-then-

1X5 to build to a heavy single

*Log heavy 1

MC: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

2: Back Squat (CUSTOM)

2 Rounds:

5 Reps @ 78%

3 Reps @ 82%

1 Rep @ 86%

Rest 2:00 between each set of squats

*log 86%

EC: Metcon (3 Rounds for reps)

EXTRA CREDIT

Ring Muscle-Ups

3 Rounds:

40% of Max Unbroken Muscle-ups

30% of Max Unbroken Muscle-ups

20% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.