3
Jan
TUESDAY 1.3.17
Lowry CrossFit – CrossFit
**retest 11.15.16 wod
WU: Warm-up (No Measure)
500 M Row or 2 min of DU work
Light Foam Roll/ Stretch, mobilize any tight areas
3 Rounds:
10 Good Mornings (45/35)
10 Push Press
1: Push Jerk (1RM)
Take 15 min to find 1RM
MC: Metcon (Time)
RX
3 Rounds For Time:
20 Deadlifts (185/105)
25/20 Cal Row
RX+
3 Rounds For Time
20 Deadlifts (245/165)
25/20 Cal Row
EC: Metcon (AMRAP – Reps)
EXTRA CREDIT
2 Rounds:
AMRAP 5 minutes
5 MU’s bar or ring
10 Thrusters (115/75)
50 DU’s
*rest 3 minutes between rounds
Score is total reps