MONDAY 11.20.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

2:00 Warm Up (Row, Run, DU’s or Bike)

Foam Roll

Group Stretch

MC: Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

1: Back Squat (CUSTOM)

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

EC: Muscle-ups (CUSTOM)

EXTRA CREDIT

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups

Even – 40 Double Unders