TUESDAY 11.14.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Row 500

Foam Roll

Group Warm-Up

1: Metcon (AMRAP – Reps)

RX

AMRAP 2:00

Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)

Rest 1:00

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

MC: Metcon (5 Rounds for time)

RX

5 Rounds, On the 4:00

12 Toes to Bar

15 Deadlifts (135/95)

12/9 Calorie Row

RX+

5 Rounds, On the 4:00

12 Toes to Bar

15 Deadlifts (185/135)

12/9 Calorie Assault Bike

EC: L-Sit (2:00 L-Sit)

EXTRA CREDIT

Every break: 10 GHD Sit-Ups