MONDAY 9.10.18

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Group Warm-Up

1: Snatch (On the Minute x 11:)

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

2: Back Squat (CUSTOM)

3 Sets of 9 (64-68-72%)

**After each set, complete 50% of Max Ring Muscle-ups or Chest 2TB Pull-Ups

MC: Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Row or Bike