MONDAY 10.30.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

5:00 Mobility

Group Warm-Up

MC: Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

……..

1: Snatch Complex (On the 1:30 x 7)

Hang Squat Snatch + Squat Snatch
• Drop between repetitions. Building in weight.

EC: Muscle-ups (CUSTOM)

EXTRA CREDIT

3 Rounds:

20% of Max Unbroken Muscle-Ups

30% of Max Unbroken Muscle-Ups

40% of Max Unbroken Muscle-Ups