2
Jul
MONDAY 7.3.17
Lowry CrossFit – CrossFit
MONDAY EVENING SCHEDULE CHANGE.
Open Gym 5:30-730pm
*people can come in during these hours and do today’s wod at their own pace.
WU: Warm-up (No Measure)
Foam Roll
Banded Shoulder Distraction
Pigeon Pose
Barbell Activation
2 Rounds:
5 Good Mornings
5 Behind the neck snatch presses
5 Romanian Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 OHS
Snatch (6X3)
60%/3
65%/3
70%/3
(75%/3)3
1: Back Squat (6X5)
(75%/6)5
MC: Metcon (Time)
4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20″)
12 KB Snatch (53/35)
EC: Snatch Pull (3X4)
EXTRA CREDIT
(95%/3)4
EC2: Muscle-ups (5X ME MU’s)
EXTRA CREDIT
5×50% unbroken, :50 rest