15
Oct
TUESDAY 10.16.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
1: Metcon (AMRAP – Reps)
AMRAP 5:
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round
Bar MU scale
C2B Pull-Up/RIng Dip
MC: Metcon (Time)
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run
EC: Metcon (No Measure)
EXTRA CREDIT:
20 Minute Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups