MONDAY 7.2.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

:30

Push-up to Down Dog

Active Samson

Active Spidermans

Slow Air Squats

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MC: “Van Damme” (Time)

For Time:

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups

EC: Metcon (No Measure)

EXTRA CREDIT:

On the Minute x 12:

Minutes 1-2-3: 20/14 Calories

Minute 4: Rest

Minute 5-6-7: 15/11 Calories

Minute 8: Rest

Minutes 9-10-11-12: 10/8 Calories