MONDAY 8.29.16

Lowry CrossFit – CrossFit

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Warm-up

Couch Stretch 3:00/side

Good Mornings 10×3

5 Steady Rounds:

7 Front Squats (45/35)

7 Push-ups

Run 100m

1: Back Squat (5X5)

*75% of 1RM

2: Shoulder Press (4X3)

*80% of 1RM

**hit 1X3 @ 75% before moving to working sets

MC: Pennies (Time)

6 Squat Cleans 225/135

6 Muscle Ups

Run 400m

6 Squat Cleans 225/135

6 Muscle Ups

Run 400m

6 Squat Cleans 225/135

6 Muscle Ups

Run 400m

6 Squat Cleans 225/135

6 Muscle Ups
Squat Clean

RX+ 225/135

RX 165/110

SC1 135/95

SC2 115/80

RX+ Muscle-Ups

RX Chest 2 Bar Pull-ups (9)

SC1 Pull-Ups (9)

SC2 Ring Rows (9)

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Row 750m x 6

Rest 2:1

EC2: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #2

EMOM 10

10 Unbroken Chest to Deck Push-ups with plate on low back

Choose weight based on being able to go fast and unbroken each round