TUESDAY 2.20.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

-then-

2 Rounds:

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Narrower grip on second round

Movement Prep

5 Snatch Grip Deadlifts

5 Snatch Pulls

5 Muscle Snatches

5 Behind the Neck Presses

5 Overhead Squats

5 Power Snatch

5 Squat Snatch

1: Power Snatch + Squat Snatch (EMOM 10)

On the Minute x 10: 1 Complex

Minutes 1-2 @ 60%

Minutes 3-4 @ 65%

Minutes 5-6 @ 70%

Minutes 7-8 @ 75%

Minutes 9-10 @ 75-80%

*log 80%

MC: Metcon (Time)

For Time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (95/65)

40 Overhead Squats (95/65)

50/35 Calorie Assault Bike