12
Dec
MONDAY 12.12.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Row 500
Foam Roll
Coaches Choice
1: Back Squat (*90% of 1RM)
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 Overhead Alternating Stationary lunges
8 Bar Facing Burpees
10 Overhead Alternating Stationary lunges
8 Chest to Bar Pull- Ups
OH Lunge
RX 95/65
EC1: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
Power Clean Singles @75% – Drop and Reset.
5 Rounds for Total Max Reps:
:45 on
3:15 off
EC2: Metcon (Time)
EXTRA CREDIT #2
4 Rounds:
Row 15/10 Calories
15 Sumo DLHP 95/65lbs
Rest :60