MONDAY 10.17.16

Lowry CrossFit – CrossFit

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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