THURSDAY 11.3.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Steady 7 Minute AMRAP

12 Wallballs 20/14

12 Jumping Squats

12 Calorie Row

1: Push Press (4X2)

*AHAP- start at 90% of your 1RM

2: Metcon (Weight)

Every :90 for 6 minutes complete.

1 Clean Deadllift

1 Clean Pull

1 Power Clean
*AHAP

MC: Metcon (Time)

4 Rounds for Time:

9 Back Rack Alt Lunge Steps

12 Toes to Bar

15 Box Jump Overs 24/20″
Back Rack Lunges

RX+ 155/105

RX 115/85

SC1 95/65

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds For Time:

21 Power Snatch 95/65lbs

2 Legless Rope Climbs

Rest 2:00

EC2: Metcon (Time)

EXTRA CREDIT #2

For Time:

Row 500m x 3

Rest 3:00

Row 1k x 2

Rest 5:00

Row 2k