13
Mar
TUESDAY 3.14.17
Lowry CrossFit – CrossFit
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