TUESDAY 7.9.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Not for Time:

1:00 Light Row + 60% of Max Reps Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Reps Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Reps Strict HSPU

1:00 Light Row + 50′ HS Walk

MC: “Run DMC” (Time)

4 Rounds:

200 Meter Run, 8 Bar Muscle-Ups

200 Meter Run, 12 DB Power Snatches

DB- 70/50
RX

4 Rounds:

200 Meter Run, 8 Pull-Ups

200 Meter Run, 12 DB Power Snatches

DB: 50/35

EC: Metcon (No Measure)

EXTRA CREDIT

Midline

On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – Hollow Hold

Minute 3 – Banded Good Mornings
On all movements, we are not tracking a score or rep count. Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.