TUESDAY 11.22.16

Lowry CrossFit – CrossFit

Thanksgiving Week Schedule (11/21-11/25)
Monday-Wednesday: regular schedule
Thursday- 9:00am WOD
Friday- 8:00am WOD, 9:00am-11:00am Open Gym

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WU: Warm-up (No Measure)

500 M Row

5:00 foam roll and shoulder Mob

3 Rounds:

5 Good Mornings

5 Behind the neck presses

5 Romanian Deadlifts

5 Power Cleans

5 Fronts Squats

1: MisFit Clean Complex (EMOM 10)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
*70% of 1RM MisFit Clean Complex. You can build throughout sets.

MC: Metcon (Time)

4 Round For Time:

21 KB Swings

15 Burpee Box Jumps

Rest :60
KB Swings

RX 53/35

Box Jump

RX 24/20

EC1: Metcon (Weight)

EXTRA CREDIT #1

Deadlift

3X9

Heavy, smooth, Unbroken

EC2: Metcon (Time)

EXTRA CREDIT #2

30 Rounds

1 Strict Muscle Up

2 Strict HSPU

3 Overhead Squats
Overhead Squat

RX+ 225/155