13
Oct
THURSDAY 10.13.16
Lowry CrossFit – CrossFit
Warm-up
Steady 7 Minute AMRAP:
12 Wallballs 20/14
12 Jumping Squats
12 Calorie Row
`1: Push Press (4X4)
*80% of 1RM
2: Clean and Jerk (6X3)
*70% of 1RM
EC1: Metcon (Time)
EXTRA CREDIT #1
Row for Calories
10-20-30-40-50-60
Rest 2:1 (Rest is 2 times as long as you work)
MC: Metcon (Time)
5 Rounds For Time:
12 Deadlift 275/185lbs
6 Muscle Ups
Run 200m
Deadlift
RX+ 275/185
RX 225/135
SC1 185/95
Muscle Up RX+
Pull Up/Ring Dip RX
EC2: Metcon (Time)
For Time – 400m Yoke Carry
*One-minute mandatory rest for dropping
*One-minute mandatory rest for dropping
**Weight should be heavy enough to require slower, heel to toe steps, with strong midline stabilization.