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