MONDAY 12.4.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Coaches Choice

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 KB Snatches (53/35)

30 Box Jumps (24/20)

30 Calorie Row

30 Toes to Bar

1: Pausing Snatch (CUSTOM)

1 Second Pause at Knee
2×2 @ 72%

2×2 @ 76%

2×2 @ 80%

One second at knee level

*record 2X2@80%

2: Back Squat (EMOM 5)

On the Minute x 5:

5 Back Squats – 74%

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT

3 Rounds, Not For Time:

30/24 Calorie Row

2 Sets of 25% Max Unbroken Muscle-ups