TUESDAY 1.10.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
3 Steady Rounds:
15 Sit Ups
15 Empty Bar Thrusters
15/10 Row
1: MisFit Squat Endurance Test (AMRAP – Reps)
6 Minute Window
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed
** Points will be recorded under reps. Please record your point total and not rep total. Record weight in text box.
MC1: MF Cycle 4 Test WOD #2 (Time)
RX
2 Rounds For Time:
Row 50/40 Calories
50 Wallballs 20/14lbs
25 Hand Release Push-Ups
THEN
Immediately Following METCON:
7 Minutes to Find 1RM Clean and Jerk
RX+
2 Rounds For Time:
Row 50/40 Calories
50 Wallballs 20/14lbs
25 Handstand Push-Ups
(Open Standard)
THEN
Immediately Following METCON:
7 Minutes to Find 1RM Clean and Jerk
MC2: MF Cycle 4 Test WOD #2A (Weight)
7 min to find 1RM Clean and Jerk