MONDAY 3.27.17

Lowry CrossFit – CrossFit

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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.