17
Dec
MONDAY 12.18.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
1: Hang Snatch Complex (Every 1:30 x 5 Sets)
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
2: Hang Snatch (Build to a heavy 1 )
7 min to find heavy hang squat snatch
3: Overhead Squat (2X10)
MC: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (95/65)
RX+
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)
EC: Muscle-ups (CUSTOM)
EXTRA CREDIT
Alternating On the Minute x 10
Odd: Max Ring Muscle-ups in 40 Seconds
Even: 50 Double Unders