TUESDAY 8.9.16

Lowry CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

10 Snatch Grip Deadlifts (45/35)

10 GHD situps or 15 weighted situps

15 Calorie Row

15 min

1: Pause Power Position Snatch (1RM)

*Squat

** power AKA Hi-Hang or Position 1

https://www.youtube.com/watch?time_continue=7&v=x1vvI3HwxEk

MC: Metcon (Time)

AMRAP 10

9 Deadlifts 275/185lbs

12 Bar Facing Burpees

Run 200m
*Deadlift

SC1 225/155

SC2 185/105

EC1: Metcon (Calories)

COMPETITORS EXTRA CREDIT #1

Rounds :30 on :60 off

Max Calories on AAB

Score is total Calories

EC2: Metcon (AMRAP – Rounds)

COMPETITORS EXTRA CREDIT #2

Death by strict pull-ups