20
Oct
MONDAY 10.21.19
Lowry CrossFit – CrossFit
Option to do or re-do 20.2 or class workout.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Back Squat (CUSTOM)
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
MC: Metcon (Time)
2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
15 Pull-Ups