27
Dec
TUESDAY 12.27.16
Lowry CrossFit – CrossFit
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