MONDAY 8.1.16

Lowry CrossFit – CrossFit

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Warm-up

Warm-up

3:00 Banded glute activation

Then

Steady 6 Minute AMRAP

10 Calorie Row

5 Strict Pull Ups

Overhead Squat (1RM)

*3 attempts to find 1RM

Metcon (Time)

2011 Games “Rope-Clean”

For Time:

5 Rope Climbs

5 Clean and Jerk 145/115lbs

4 Rope Climbs

4 Clean and Jerk 165/125lbs

3 Rope Climbs

3 Clean and Jerk 185/135lbs

2 Rope Climbs

2 Clean and Jerk 205/145lbs

1 Rope Climb

1 Clean and Jerk 225/155lbs
Scale accordingly.