MONDAY 9.12.16

Lowry CrossFit – CrossFit

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Warm-up

Couch Stretch 3:00/side

Roll Lats/Triceps

Then

4 Steady Rounds:

10 Kettlebell Thrusters

40 Double Unders

1: Back Squat (5X5)

*60% of 1RM

2: Shoulder Press (5X3)

*85% of 1RM

** hit 1X3 @ 80% before getting to working sets

MC: Metcon (Time)

For Time:

30-20-10

Weighted Sit Ups

Front Squats 115/75lbs

Kettlebell Swings 70/53lbs
Front Squats

RX 115/75

SC1 95/55

Kettlebell Swings

RX 70/53

SC1 53/35

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

4 Rounds

80 Double Unders

Bike 20 Calories

Rest 2:00

EC2: Plank (Accumulate 7 minutes)

COMPETITORS EXTRA CREDIT #2