MONDAY 11.5.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded shoulder distraction

Hang Power Snatch + 3 Hang squat snatches (5X1)

Build to a moderate

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

MC: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)