MONDAY 12.26.16

Lowry CrossFit – CrossFit

REVISED MONDAY SCHEDULE:
10:00am-12:00pm: OPEN GYM
4:00pm- 6:00pm: OPEN GYM

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WU: Warm-up (No Measure)

Mobilize Hips and Ankles

THEN

3 Steady Rounds:

12 Good Mornings

12 Goblet Pause Squats

1: 5RM Back Squat (5X5)

*90% of 5RM Back Squat

MC: Metcon (Time)

RX

4 Rounds for Time:

15 Bar Facing Burpees

9 Thrusters (95/65)

5 Pull-Ups

Rest 2:00

RX+

4 Rounds:

15 Bar Facing Burpees

9 Squat Clean Thrusters 135/95lbs

3 Legless Rope Climbs

Rest 2:00

EC1: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT #1

AMRAP 25 Minutes:

15 Calories on Bike

12 GHD Sit Ups

9 Muscle Ups

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

Power Clean Singles @80% – Drop and Reset

5 Rounds

:60 on

4:00 off