TUESDAY 9.20.16

Lowry CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

10 Snatch Grip Deadlifts

15 weighted Sit Ups

20 Calorie Row

1: Pause Low Hang Snatch (1RM)

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Deadlifts

12 Bar Facing Burpees

Run 200m
Deadllift

RX 275/185

SC1 225/125

*wod was done 8.9.16

EC1: Metcon (Calories)

COMPETITORS EXTRA CREDIT #1

COMPETITORS EXTRA CREDIT #1

Rounds :30 on :60 off

Max Calories on AAB or rower

Score is total Calories

EC2: Metcon (AMRAP – Rounds)

COMPETITORS EXTRA CREDIT #2

Death by strict pull-ups