TUESDAY 12.27.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Mobilize Shoulders

4 Rounds:

:15 Handstand Hold

200M Row

1: MisFit Snatch Complex (E2MOM 8 complete 3 complex’s)

1 Squat Snatch

1 Over Head Squat

1 Hang Squat Snatch

1 Over Head Squat
*70% of 1RM

MC: Metcon (AMRAP – Reps)

RX

Running against a 10 Min clock:

Row 1K

25 Toes 2 Bar

Max Rep Power Cleans (135/95) in remaining time.

RX+

Running against a 10 Min clock:

Row 1K

25 Toes 2 Bar

Max Rep Power Cleans (205/125) in remaining time.
*score is Power Cleans

EC1: Deadlift (3-3-3)

*80% of 1RM

EC2: Metcon (Time)

Run 400m x 6

1:1 Rest