26
Mar
MONDAY 3.27.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
3 Steady Rounds:
15 Calories on Bike/Row
15 Overhead Squats w/ Empty Bar
15 Kettlebell Swings
1: Squat Snatch (E2MOM 10 (4 snatches))
*start at 50% of your 1RM and add 10/5lbs each round.
MC: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
** Can be done with a partner for Double Diane.
42 Deadlift 225/155lbs
42 Handstand Push Ups
30 Deadlift
30 Handstand Push Ups
18 Deadlift
18 Handstand Push Ups
Break up work any way.
EC: Metcon (Calories)
EXTRA CREDIT
For 20 Minutes w/ a partner
1 Minute on, 1 Minute off
Max Calories on Bike
Partner 1 Bikes 1 Minute
Partner 2 Bikes next Minute
Switch back and forth.