THURSDAY 1.5.17

Lowry CrossFit – CrossFit

Retest of 11.17.16 WOD

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WU: Warm-up (No Measure)

Coaches Choice

1: Front Squat (1 RM)

15 min to find 1RM

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20 Minutes:

5 Pull-Ups

20 Kettlebell Swings (53/35)

5 Pull-Ups

20 Alternating Pistols

RX+

AMRAP 20 Minutes:

3 Rope Climbs

20 Kettlebell Swings (70/53)

3 Rope Climbs

20 Alternating Pistols

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

AMRAP 90 Seconds:

Power Cleans @80% of your 1RM