MONDAY 2.27.17

Lowry CrossFit – CrossFit

LCF Boot Camp starts today @ 10:30am. Lowry Boot Camp will be run on Monday and Wednesday @ 10:30am and Saturdays @ 9:00am.

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WU: Warm-up (No Measure)

Row 500m.

Foam Roll. Stretch out tight areas (back).

AMRAP 4:00

5 Burpees

10 Kettlebell Swings

1: Squat Clean (5X3)

*80% of 1RM

MC: Metcon (Time)

RX

For Time:

18-15-12-9

Push Ups

Overhead Squats 95/65

RX+

21-18-15-12-9

Push Ups

Overhead Squats 155/105
Time cap 20 min

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds

Bike 5/4k

Row 2000M/1600M

Rest 2:00