TUESDAY 10.3.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Jump Rope

Banded Shoulder Distraction

Lacrosse Ball Mob

1: Metcon (AMRAP – Reps)

3 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU
Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

MC: Metcon (Time)

RX

For Time:

50/35 Calorie Row

100 Double-Unders

800m Burden Run (24/20)

100 Double-Unders

50/35 Calorie Row

RX+

50/35 Calorie Assault Bike

100 Double-Unders

800m Sandbag Run (50/35)

100 Double-Unders

50/35 Calorie Assault Bike

EC: Metcon (Calories)

EXTRA CREDIT

Row Conditioning

On the Minute x 6: 40 seconds on / 20 off

Rest 1:00

On the Minute x 4: 40 seconds on / 20 off

Rest 1:00

On the Minute x 2: 40 seconds on / 20 off