29
Oct
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