8
Dec
THURSDAY 12.8.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Coaches Choice
1: Squat Snatch (3X5)
*75% of 1RM
MC: Metcon (Time)
For Time:
RX
21-15-9
Deadlift (185/125)
Pull-Ups
*50 DU’s after each round
RX+
27-21-15-9
Deadlift (225/155)
C2B Pull-Ups
*50 DU’s after each round
EC1: Metcon (Time)
EXTRA CREDIT #1
5 Rounds:
5 Dumbbell Strict Press
straight into
10 Dumbbell Push Press
Rest 3:00
EC2: Metcon (Time)
EXTRA CREDIT #2
7 Rounds:
Sprint 100m
5 Clean and Jerks 205/135lbs
5 Parallette Handstand Push Ups
Rest :60