THURSDAY 5.31.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or 400 Run

Foam Roll

then

3 Rounds:

5 Ring Rows

10 Push-Ups

20 DU’s

then

Barbell Warm-Up

5 Romanian Deadlifts

5 Clean Pulls

5 Hang clean high pulls

5 Elbow Rotations

5 Power Cleans

1: Bench Press (Build to a heavy 1 )

MC: Metcon (Weight)

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans
Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

EC: 1000m Row (Time)

Max Effort 1000m Row
EXTRA CREDIT