17
Oct
MONDAY 10.17.16
Lowry CrossFit – CrossFit
Warm-up
5 Steady Rounds:
10 Calories on row
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
1: Clean and Jerk (10X1)
*80-95% of 1RM
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Row 20/15 Calories
12 Alt Overhead Lunges
4 Wall Walks
Overhead Lunges
RX+ 135/95
RX 95/65
EC1: Metcon (Time)
EXTRA CREDIT #1
6 Rounds:
Sprint 200m
Max set of UB Strict HSPU
Rest 3:00
EC2: Metcon (Time)
EXTRA CREDIT #2
AMRAP 3 Minutes x 3
2 Strict Muscle Ups
4 Squat Snatch 165/115lbs
30 Double Unders
Rest 2:00 Between AMRAPs