WEDNESDAY 1.18.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Rounds:

:20 Handstand Hold

15 Goblet Squats

200M Row

1: Metcon (Time)

Accumulate 50 reps of touch and go Power Cleans
* 70% of 1RM power clean

** for time and fewest sets possible

10 min cap

MC: Metcon (Time)

6 Rounds:

15/12 Cal Row

20 Box Jump Overs

Rest :60

EC1: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT #1

AMRAP 12

40 Ft Handstand Walk

12 GHD sit-ups

6 Overhead Squats (205/135)

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

3 Rounds:

Max set unbroken Push Jerks (135/95)

Rest 2:00 between rounds
35 rep cap per set