10
Dec
MONDAY 12.11.2017
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
MC: Metcon (Time)
For Time:
1500m Row
100 Double Unders
35 Calorie Bike
100 Double Unders
1500m Row
1: Pausing Snatch (CUSTOM)
1 Second Pause at Knee
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
2: Back Squat (EMOM 5 )
On the Minute x 5:
5 Back Squats – 76%
EC: Muscle-ups (CUSTOM)
EXTRA CREDIT
Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets