MONDAY 9.25.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Banded Hip Distraction

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Calorie Row

15 Wall Balls (20/14)

12 KB Snatches (53/35)

9 Toes to Bar

1: Metcon (Weight)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

Minute 4 – Rest
*Log 80%

2: Back Squat (CUSTOM)

2 Rounds:

7 Reps @ 72%

5 Reps @ 76%

3 Reps @ 80%

Rest 2:00 between each set of squats

EC: Muscle-ups (Max Effort 1 set)

EXTRA CREDIT #1

EC: Pause Overhead Squat (Build to a heavy 1)

Extra Credit #2

3 Second Pause at bottom