TUESDAY 10.25.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Row 300m

10 light Snatch Balance

15 Alternating Jumping Lunges

1: Metcon (Weight)

EMOM 6

1 Snatch Deadlift

1 Snatch Pull

1 Power Snatch
*AHAP

** 4 total sets

MC: Metcon (Time)

For Time:

Run 1 Mile

Straight into

9-7-5

Muscle Ups

Squat Snatch
Muscle Ups- RX+

C2B Pull-Ups/Ring Dips- RX

Squat Snatch

135/95 RX+

95/65 RX

EC1: Metcon (Weight)

EXTRA CREDIT #1

3 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