MONDAY 12.12.16

Lowry CrossFit – CrossFit

View Public Whiteboard

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