TUESDAY 8.16.16

Lowry CrossFit – CrossFit

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Warm-up

Lacrosse Ball to Lats/Triceps 3:00 per side

3 Rounds:

10 Single Leg Deadlift w/ KB

(5 each side)

15 Calorie Row

10 min

1: Deadlift (1X3)

*build to a heavy 3

**Controlled on the way down, take the hands off the bar, complete next rep

10min

2: Pause Power Position Snatch (6X3)

*70-80% of 1RM

15 min

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Front Rack Walking Lunge Steps

10 Handstand Push Ups

10 Lateral Bar Burpees
FR Lunge

RX+ 135/95

RX 95/65

SC1 75/55

HSPU’s RX+/RX

Push Press 95/65 SC1

Push Press 75/55 SC2

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Sprint 200m x 10
*rest 3:1

EC2: Pendlay Row (4X8)

COMPETITORS EXTRA CREDIT #2

*heavy