MONDAY 8.21.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Couch Stretch

Pigeon Pose

Banded Shoulder Distraction

PVC Pass Thru’s

1: Snatch (Build to a heavy single)

20 minutes

2: Back Squat (5X4)

(75%/4)5

*12 minutes

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

50 Double Unders

25/18 Calorie Row

15 Hang Squat Cleans (75/55)

RX+

AMRAP 15

50 Double Unders

18/12 Calorie Bike

15 Dumbbell Hang Squat Cleans (50/35)
2:1 Singles for DU’s

EC: Snatch Grip Deadlift (5X5)

EXTRA CREDIT

(80%/5)5

**3 second pause in power position