TUESDAY 12.20.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Mobilize Shoulders

3 Steady Rounds:

10 Push Press

Row 15 Calories

1: MisFit Clean Complex (E2MOM 3 complex’s for 8 minutes)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
*70% of 1RM

** can build thru sets

MC: Metcon (Time)

For Time:

50 Wallballs 20/14lbs

30 Toes to Bar

Rest 2:00

40 Wallballs

24 Toes to Bar

Rest :90

30 Wallballs

18 Toes to Bar

Rest :60

20 Wallballs

12 Toes to Bar

Rest :30

10 Wallballs

6 Toes to Bar
*30min time cap

EC1: Deadlift (15-15-15)

EXTRA CREDIT #1

-Heavy

-Smooth

-Unbroken

EC2: Metcon (Time)

EXTRA CREDIT #2

6 Rounds:

20 Bar Facing Burpees

Rest 1:1

EC3: Metcon (No Measure)

EXTRA CREDIT #3

6 Rounds:

Max effort Overhead Weighted Lunge Hold

With a 25/15lb Plate OH hold a Lunge position as long as possible, rest :60 then switch sides. 3 rounds on each side.