MONDAY 6.5.17

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

FOAM ROLL

Banded Shoulder Distraction

10 Spiderman Reach and Lunge

Barbell Activation

5 Good Mornings

5 Snatch Deadlifts

5 Snatch Pulls

5 Muscle Snatches

5 OHS

5 Squat Snatch

*10 minutes

1: Snatch (7X1)

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

95%/1

2: Front Squat (7X2)

60%/2

70%/2

75%/2

80%/2

85%/2

(90%/1)2

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 18:

18/12 Calorie Row

15 Box Jump Overs (24/20″)

12 TTB

9 Goblet Squats (53/35)

RX+

AMRAP 18:

18/12 Calorie Row

15 Box Jump Overs (24/20″)

12 TTB

9 DB or KB Front Squats (50’s/35’s)

EC: Snatch Pull (4X3)

EXTRA CREDIT

(105%/3)4