SATURDAY 8.20.16

Lowry CrossFit – CrossFit

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Warm-up

Warm-up

Floss Shoulders/Elbows

Then

3 Rounds:

10 Perfect Kipping HSPU

12 Lateral Goblet Squats

14 Calorie Row

1: Bench Press (5X5)

*70% of 1RM

2: Pause power position clean (6X3)

* 70-80% of 1RM

**Clean and Jerk on final rep of each set. Drop and reset after each rep.

MC: Metcon (Time)

Row 25/18 Calories x 8

Rest 2:00

EC: Metcon (No Measure)

COMPETITORS EXTRA CREDIT #1

3 Rounds:

:30 Max Hip Extensions

Rest :30

:30 At Parallel Hip Extension Hold

Rest 3 Minutes