THURSDAY 10.20.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

4 Steady Rounds:

15 Calorie Row

:20 seconds of Alternating Jumping Lunges

10 Dumbbell Muscle Snatch

1: Push Press (4X3)

*85% of 1RM

2: Metcon (Weight)

OLY COMPLEX

Every :90 for 6 min complete 1 complex of:

Clean Deadllift

Clean Pull

Power Clean
*Build off of last weeks weight

**4 total sets

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

15 Box Jump Overs

12 Kettlebell Swings

9 Ring Dips
Box

RX 24/20″

KB Swing

RX+ 70/53

RX 53/35

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds For Time:

Run 800m

30 Alternating Pistols

10 Muscle Ups

Rest 3:00

On Muscle Ups, alternate between Ring and Bar each round

EC2: Metcon (Time)

EXTRA CREDIT #2

Row 750m x 6

Rest 2:00