MONDAY 10.24.16

Lowry CrossFit – CrossFit

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Warm-up

Run/Row 400m

1:00 Hip Distraction (R/L)

1:00 banded shoulder mobility (R/L)

10 Banded Squat Abductions

:30 HS Hold

1: Squat Clean (10X1)

*80-97.5% of your 1RM Clean

MC: Metcon (Time)

For Time:

27-21-15-9

Overhead Squat

Bar Facing Burpees
OHS

RX+ 115/85

RX 95/65

SC1 75/55

EC1: Metcon (No Measure)

EXTRA CREDIT #1

Every 3 Minutes for 15 Minutes:

Sprint 300m

15 Chest to Bar Pull Ups

(Should have at least :45 rest each round)

EC2: Metcon (AMRAP – Rounds)

EXTRA CREDIT #2

EMOM for 16 Minutes:

5 Bench Press

12 Toes to Bar

Alternate Movements

Bench weight can go up or down