THURSDAY 1.12.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Light Foam Roll/Mobilize any tight areas

then

5 Snatch Grip Deadlift (45/35)

5 Snatch Pulls

5 Snatch High Pulls

5 Muscle Snatch

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

MC: MF Cycle 4 Test WOD #4 (Time)

RX

For Time:

15 Power Snatch 95/65lbs

Run 800m

15 Power Snatch

Run 800m

15 Power Snatch

Immediately following Met-Con:

12 Minutes to Find 5RM Hang Squat Snatch

RX+

For Time:

15 Power Snatch 95/65lbs

Run 800m

15 Power Snatch 115/75lbs

Run 800m

15 Power Snatch 135/95lb

Immediately following Met-Con:

12 Minutes to Find 5RM Hang Squat Snatch

MC2: 5 RM Hang Squat Snatch (5RM)

*no drops

EC: Metcon (Time)

EXTRA CREDIT

5 Rounds:

75 Double Unders

7 Bar Muscle Ups

Rest :60