TUESDAY 3.28.17

Lowry CrossFit – CrossFit

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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.