MONDAY 9.18.17

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Mob

Couch Stretch

Group Warm-Up

1: Metcon (Weight)

Snatch

On the Minute x 8:

Hang Power Snatch + Power Snatch (70% across)

2: Metcon (Weight)

Overhead Squat

On The Minute x 8:

1 Pausing Overhead Squat + 1 Overhead Squat (70% across)

2 second pause in bottom

MC: Metcon (AMRAP – Reps)

RX

AMRAP 15:

55 Power Snatches (75/55)

55 Pull-Ups

55 Calorie Row

55 Hand Release Push-ups

RX+

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Assault Bike

55 Handstand Push-ups