MONDAY 6.19.17

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2:00 DU’s Warm-Up

Banded Shoulder Distraction

Banded Hip Distraction

1: Power Snatch (3X2)

(65%/2)3

2: Back Squat (3X3)

(70%/3)3

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

60 DU

30 Calorie Row

15 OHS (95/65)

RX+

AMRAP 15:

60 DU

30 Calorie Row

15 OHS (115/80)

EC1: Snatch Pull (3X3)

EXTRA CREDIT #1

(100%/3)3

EC2: Muscle-ups (7 sets of 30% 1RM)

EXTRA CREDIT #2

7 sets of 30% of max from last week

Rest :30 between sets