MONDAY 10.3.16

Lowry CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

Run 400m/Row 400m

10 Banded Squat abductions

12 Muscle Snatch (45/35)

1: Clean and Jerk (10X1)

*80-90% of 1RM

**squat clean and split jerk

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Push Jerk 185/125lbs

14/8 Calorie Row

21 Wallballs 20/14
Push Jerk

RX+ 185/125

RX 155/85

Wallballs

RX+/RX 20/14

EC1: Metcon (Time)

EXTRA CREDIT #1

Suicide Shuttle Sprint (300yds total per suicide) x 4

0yd-10yd-0yd

0yd-20yd-0yd

0yd-30yd-0yd

0yd-40yd-0yd

0yd-50yd-0yd

Straight into 40 Push Ups

Rest 3:00

EC2: Metcon (Time)

EXTRA CREDIT #2

3 Rounds:

Row 500m

30 Alternating Pistols

3 Legless Rope Climbs

Rest 3:00