TUESDAY 10.16.18

Lowry CrossFit – CrossFit

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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