MONDAY 5.9.16

Lowry CrossFit – CrossFit

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Warm-up

500M Row/400M Run

2 Rounds:

-15 External Rotators off of Knee

-10 HR push-ups

-10 Ring Rows

Single Arm Dumbell Hang Snatch (4X3)

*rest 1 minute between sets

Close Grip Bench Press 1 1/4 (4X6)

*4 count lower

** Superset with face-pulls

Face Pulls (4X10)

*Rest 2 minutes before starting next set of close grip

Chin-Up (4X6)

*4 count lower

**superset with Behind the neck press

Behind the Neck Press (4X12)

*AHAP

**Rest 2 minutes before starting next set of chin-ups

Metcon (Time)

For Time:

5 Rounds

10 Box Jumps (24/20)

7 Burpees

5 Pull-Ups