MONDAY 12.10.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Glute Activation

MC: Metcon (4 Rounds for weight)

Minutes 0-5: Heavy Double Overhead Squat

Minutes 5-10: Heavy Double Snatch Balance

Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch

Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

1: Metcon (5 Rounds for reps)

5 Rounds, In a 90 Second Window:

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds
Round 1-3: Strict Handstand Push-ups

Rounds 4-5: Kipping Handstand Push-ups

*16/12 Cal AAB

MC: Metcon (Time)

21-15-9:

Dumbbell Power Snatch (50/35)

Burpees
KB Snatch 53/35