TUESDAY 11.1.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Steady 6 Minute AMRAP:

10 Calorie Row

5 Tall Box Jumps (NO BOUNDING)

10 Snatch Balance empty bar

1: Snatch (7X2)

*80-90% of 1RM

MC: Metcon (Time)

4 Rounds For Time:

500M Row

20 KB Snatch

3 Wall Walks
KB

RX+ 70/53

RX 53/35

Wall Walk- RX

40ft Handstand Walk- RX+

EC1: Metcon (Time)

EXTRA CREDIT #1

5 Rounds For Time:

Bike 20/12 Calories

8 Bar Muscle Ups

Rest 2:00

EC2: Metcon (Time)

EXTRA CREDIT #2

4 Rounds For Time:

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