TUESDAY 3.14.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Run/Row 200 M

10 Pull Ups (banded or kip)

10 Goblet Squats (53/35)

1: Front Squat (5X3)

*around 85%

MC: Metcon (Time)

RX

5 Rounds:

Row 400/300m

50ft OH Walking Lunge (45/25 bumper plate)

RX+

5 Rounds:

Row 400/300m

50ft Walking Lunge w/ 50/35lb Dumbbells Overhead

EC1: Metcon (AMRAP – Rounds)

EXTRA CREDIT #1

EMOM for 20:00

1 Set of Strict Muscle Ups (1-4 reps)

Run 200m

Alternate Movements