TUESDAY 9.13.16

Lowry CrossFit – CrossFit

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Warm-up

Pigeon Pose 2:00 per side

Then

3 Steady Rounds:

20 Box Jumps

12 Single-Leg Kettlebell Deadlifts

8 Ring Dips

1: Deadlift (1X4)

*Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

2: Pause Low Hang Snatch (7X2)

*80-90% of 1RM

MC: Metcon (Time)

4 Rounds for Time:

20 Alternating Pistols

15 Deadlift

10 Muscle Ups
Deadlift

RX+ 205/135lbs

RX 185/105

Muscle Up RX+

Pull Up/Dip RX

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Sprint 300m x 8
*Rest 3:1 (Rest is 3 times longer than each run takes)

EC2: Pendlay Row (4X12)

COMPETITORS EXTRA CREDIT #2

*AHAP

**No kipping