27
Mar
TUESDAY 3.28.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll/Mobilize
then
3 Rounds
10 Push-Ups
10 Ring Rows
25 DU’s
1: Bench Press (5RM)
In 20min find 5 rep max
MC: Metcon (Time)
RX
For Time:
w/ a partner
100 Ring Dips
100 Calorie Row
100 Pull-Ups
200 Double Unders
RX+
For Time:
w/ a partner
50 Bar Muscle Ups
100 Calorie Row
200 Pull-Ups
400 Double Unders
EC: Metcon (AMRAP – Rounds)
EXTRA CREDIT
Every 2 Minutes for 20 Minutes
w/ a partner
30 Wallballs 30/20lbs
Max Rep GHD Sit Ups
Complete full 2 minutes of work before switching with partner.