TUESDAY 7.18.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Pigeon Pose

Banded Shoulder Distraction

Barbell Activation

1: Metcon (AMRAP – Reps)

RX

EMOMx10

Minutes 1-5: 3 Snatches (135/95)

Minutes 6-10: 5 Clean and Jerks (135/95)

RX+

EMOMx10

Minutes 1-5: 3 Snatches (185/135)

Minutes 6-10: 5 Clean and Jerks (185/135)

MC1: Metcon (Calories)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Row Time Remaining

-rest 5 minutes

MC2: Metcon (Calories)

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Row Time Remaining

-rest 5 minutes

MC3: Metcon (Calories)

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats