TUESDAY 1.15.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

MC: “Chain Reaction” (Time)

For Time

3 Rounds:

21/15 Calorie Assault Bike

7 Pull-Ups

7 Toes to Bar

7 Chest to Bar Pull-Ups

Directly into…

3 Rounds:

9 Power Cleans

9 Push Jerks
Rx Barbell – 155/105

EC1: Metcon (No Measure)

EXTRA CREDIT:

10:00 Effort on Athlete’s Choice:

Bike, Row, Ski, or Run
EXTRA CREDIT

On the 2:00 – 30% of Max Ring Muscle-Ups

On the 4:00 – 40% of Max Ring Muscle-Ups

On the 6:00 – 50% of Max Ring Muscle-Ups

On the 8:00 – 40% of Max Ring Muscle-Ups

On the 10:00 – 30% of Max Ring Muscle-Ups

EC2: Metcon (No Measure)

EXTRA CREDIT 2:

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups or Weighted Sit-Ups

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups or Weighted Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups or Weighted Sit-Ups