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