THURSDAY 12.8.16

Lowry CrossFit – CrossFit

View Public Whiteboard

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