MONDAY 11.27.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coach Choice

MC1: Metcon (Time)

For Time:

RX

30 Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

RX+

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

1: Pausing Snatch (CUSTOM)

1 Second Pause at Knee
2×2 – 70%

2×2 – 74%

2×2 – 78%

2: Back Squat (CUSTOM)

On the Minute x 5:

5 Back Squats – 72%

EC: Muscle-ups (1 min ME)

AMRAP 1:00

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.