MONDAY 11.19.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

MC: “Bane” (Time)

RX+

For Time:

40 Kipping Handstand Push-ups

20 Ring Muscle-ups

10 Rounds of Macho Man (185/135)

*Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

MC2: Metcon (AMRAP – Rounds and Reps)

RX:

AMRAP 12

3 Rounds of “Macho Man” (95/65)

6 Burpees

9 Toes to Bar