TUESDAY 11.29.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

100 DU’s

3 Rounds:

5 Good Mornings

5 Back Squats

5 Pressing Snatch Balance

5 Overhead Squat

5 Romanian Deadlifts

:30 Barbell Calves Stretch

1: MisFit Snatch Complex (EMOM 10)

1 Squat Snatch

1 Over Head Squat

1 Hang Squat Snatch

1 Over Head Squat
*70% of 1RM

** you can build

MC: Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 5 Minutes

Row 1k/800m

Max Power Clean

Rest 3:00
Power Clean

RX 135/95

EC1: Deadlift (3X1)

EXTRA CREDIT #1

*90% of 1RM

EC2: Metcon (Time)

EXTRA CREDIT #2

For Time:

8 Legless Rope Climbs

1600m Row

24 Burpee Muscle Ups