MONDAY 11.26.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or .7 Assault Bike

Foam Roll

2 min Couch Stretch

Banded Shoulder Distraction

Group Warm-Up

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

2: Snatch Complex 11.26.18 (5X1)

1 Snatch Pull

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Low Hang Squat Snatch
Build to moderate

MC: “Freedom Sauce” (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Erg Burpees

Max Calorie Row