TUESDAY 10.02.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

MC1: Metcon (AMRAP – Reps)

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up
MU Scale

Bar MU

C2B Pull-Up/Ring DIp

MC2: “Inside Out” (Time)

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Burden Run (20/14)

21 Burpee Box Jump Overs (24/20)
PC Scale

SC1: 155/105

SC2: 135/95

EC: Metcon (Time)

EXTRA CREDIT:

For Time:

100 Calorie Assault Bike

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups