MONDAY 10.22.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row or 400M Run or 2:00m Assault Bike

5:00m Mobility

then

Barbell Warm Up

5 Snatch Deadlift

5 Snatch Pulls

5 Muscle Snatches

5 Overhead Squats

1: Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into..

15-12-9

Calorie Row

Clean and Jerks (95/65)

3: Back Squat (CUSTOM)

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

EC: Snatch (CUSTOM)

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

*log 84%