TUESDAY 10.4.16

Lowry CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

Row 300m

10 light Snatch Balance

15 Alternating Jumping Lunges

1: Snatch (6X3)

*70% of 1RM

** squat

MC: Metcon (Time)

For Time:

21-18-15-12-9

Burpee to 6″ Target

Kettlebell Snatch

Chest to Bar Pull Ups
KB Snatch

RX+ 70/53

RX 53/35

RX+ C2B Pull-Ups

RX Pull-ups

EC1: Metcon (Weight)

EXTRA CREDIT #1

EMOM 10

Even: 20 GHD Sit-Ups

Odd: Deadlifts
*Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken

EC2: Metcon (Time)

EXTRA CREDIT #2

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