THURSDAY

Lowry CrossFit – CrossFit

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Warm-up

2 Rounds:

10 Lying side raises 4 count lower (each arm)

8 NG SA OH Press (each arm)

10 Renegade Row

5 medball slams (30/20)

Close Grip Bench (6-4-3-2-1-6)

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*Rest 2 minutes

Behind the Neck Press (4X6)

*AHAP

**superset with chin-ups

Chin-Up (4X6)

*AHAP

**rest 2:00 between sets

Metcon (Time)

4 Rounds:

10 Hang KB Snatch (53/35)

10 Sumo Deadlift Hi-Pull

10 HR Push-Ups
*Hang KB snatch 10 each arm