TUESDAY 4.17.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

:30 Seconds

Inchworms

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

-Barbell Warm-Up

1: Squat Snatch (Build to a heavy 1)

20 min

MC: “Ring of Fire” (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-up

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatches (135/95)

3 Ring Muscle-ups

3 Squat Snatches (135/95)

…….
Up by (1) rep each round

MC1a: Metcon (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…
Up by (2) reps until finish

Alternate workout to “Ring of Fire”