SATURDAY 12.2.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Group Warm-UP

MC: Metcon (Time)

For Time:

18-15-12-9-6-3

OHS (95/65)

KBS (53/35)

Pull-ups
Pull-Up scale Ring Rows

CORE

Midline:

NFT – 3 rounds:

-30 sec Flutter kicks

-15 weighted sit-ups

-10 hanging leg/knee raises (no swinging)