MONDAY 11.21.16

Lowry CrossFit – CrossFit

Thanksgiving Week Schedule (11/21-11/25)
Monday-Wednesday: regular schedule
Thursday- 9:00am WOD
Friday- 8:00am WOD, 9:00am-11:00am Open Gym

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WU: Warm-up (No Measure)

500M Row

3 Rounds:

5 Good Mornings (45/35)

5 Back Squats

5 Romanian Deadlifts

5 Thrusters

1: 5RM Back Squat (5X5)

*90% of 5RM

MC: Metcon (Time)

10 Rounds For Time:

10 Toes to Bar

15 Wallballs
Wallballs

RX 20/14

*15 min cap

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

Power Snatch Singles @65% – Drop and Reset.

5 Rounds for Total Max Reps:

:30 on

2:30 off

EC2: Metcon (Time)

EXTRA CREDIT #2

5 Rounds For Time:

Row 250/200m

15 Push Press 115/75lbs

15 Chest to Bar Pull-Ups

Rest :90