TUESDAY 1.3.17

Lowry CrossFit – CrossFit

**retest 11.15.16 wod

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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