11
Oct
TUESDAY 10.11.16
Lowry CrossFit – CrossFit
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