MONDAY 11.6.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

Banded Squat Abduction

1: Metcon (4 Rounds for reps)

Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%
Rest 2:30 between sets

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

10 Thrusters (95/66)

30 Calorie Row

16 Pull-Ups

RX+

AMRAP 20:

10 Thrusters (135/95)

30 Calorie Row

16 Chest to Bar Pull-Ups

EC: Muscle-ups (CUSTOM)

EXTRA CREDIT

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups