TUESDAY 10.11.16

Lowry CrossFit – CrossFit

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Warm-up

Steady 6 Minute AMRAP:

30 DU’s

5 Tall Box Jumps (NO BOUNDING)

10 Snatch Balance empty bar

1: Metcon (Weight)

OLYMPIC COMPLEX

Every :90 for 6 minutes complete

Snatch Deadlift

Snatch Pull

Power Snatch
*AHAP

**4 total sets

MC: Metcon (Time)

5 Rounds For Time:

30/24 Calories Row

20 Push Ups

10 Hang Squat Cleans 185/125lbs

rest :90
Hang Squat Clean

RX+ 185/125

RX 155/95

SC1 135/75

SC2 115/55

EC1: Metcon (Time)

EXTRA CREDIT #1

8 Rounds For Time:

Bike 15/9 Calories

30ft Handstand Walk AFAP

Rest 2:00

EC2: Metcon (Time)

EXTRA CREDIT #2

4 Rounds:

15 Second Front Rack Hold into 10 Total Walking Steps

Turn Around

15 Second Front Rack Hold into 10 Total Walking Lunge Steps Back

15 Second Front Rack Hold – Rack Barbell

Rest 3 Minutes