MONDAY 12.19.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll/Mobilize tight areas

3 Steady Rounds:

10 Good Mornings

5 Light Goblet Pause Squats

1: 5RM Back Squat (5X5)

*90% of your 5RM

MC: Metcon (Time)

RX

5 Rounds:

15 Box Jumps 24/20″

10 Front Squat 135/95lbs

15 Kipping Handstand Push-ups

RX+

5 Rounds:

15 Box Jumps 24/20″

10 Front Squat 165/115lbs

15 Kipping Handstand Push-Ups
*Hand Release Push-ups can be subbed for HSPU’s

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

Power Snatch Singles @80% – Drop and Reset

5 Rounds:

:60 on

4:00 off