THURSDAY 9.29.16

Lowry CrossFit – CrossFit

View Public Whiteboard

Warm-up

Steady 6 Minute AMRAP:

10 Jumping Squats

10 Weighted Sit Ups

10 Calorie Row

1: Back Squat (3RM)

MC: Metcon (AMRAP – Reps)

EMOM Until Failure:

8 Chest to Deck Push Ups

4 Hang Power Cleans 155/105lbs
HPC

155/105 RX

115/85 SC1

*Both in same minute

**Increase by 1 rep for both movement, each minute until failure

EC: Metcon (Time)

EXTRA CREDIT #1

1k Row

Rest 3 Minutes

1k Row

Rest 3 Minutes

1k Row
*Score is fastest and slowest time