TUESDAY 1.17.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches choice

1: Back Squat (3×10)

*75% of 1RM

2: Push Jerk (3X10)

*60% of 1RM

MC: Metcon (Time)

RX

5 Rounds:

12 Hand Release Push- Ups

16 Pistols

20 Pull-Ups

RX+

5 Rounds:

12 Strict HSPU’s

16 Pistols

20 Pull-Ups
*modify pull-ups to ring rows or banded pull-up

EC1: Metcon (Time)

EXTRA CREDIT #1

5 Rounds:

15 Deadlifts (155/105)

5 Squat Snatch

15 Bar Facing Burpees

* rest :60 between rounds

EC2: Metcon (Weight)

EXTRA CREDIT #2

5 minutes post WOD, take 10 minutes to find 1RM squat clean and jerk

EC3: Metcon (Time)

EXTRA CREDIT #3

4 Rounds:

Row 50 cal

* rest 3:00min between rounds