MONDAY 7.13.15

Lowry CrossFit – CrossFit

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Weightlifting

Deadlift Every 90sec for 15min: (10sets)

10@30%

9@40%

8@50%

7@60%

6@70%

5@75%

4@80%

3@85%

2@90%

Then:

8@75%

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

6 Deadlift@Bodyweight

7 Chest To Bar Pull Ups(Rx+)/Pull Ups(Rx)/Ring Rows(Scaled)

8 Box Jump Overs @30/24(Rx+) 24/20(Rx)

**5 Min of Rest before starting next AMRAP

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

6 Wall Ball @20/14(Rx)

7 Sit Ups

8 Push Ups