MONDAY 10.28.19


MONDAY 10.28.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (5 Rounds for reps)

Alternating EMOM x 10:

Minute 1 – Work

Minute 2 – Rest

Minute 1:

Seconds 0-20 – Max Power Cleans (135/95)

Seconds 20-30 – Rest

Seconds 30-60 – Max Ring Muscle-Ups
*Ring MU’s scale. Bar MU’s or Pull-Ups

MC: “Jackquinn” (Time)

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)

Larger row buy-in (completed once at the start)

3 Rounds of the couplet to follow.

Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.

Aim is to get comfortable cycling large sets of these movements despite that fatigue.