WEDNESDAY 1.25.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Row 200M

5 Muscle Snatch

10 Push-Ups

1: Metcon (Time)

Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM

This is “For Time” AND “Fewest Sets Possible.”
10 min cap

MC: Metcon (Time)

RX

3 Rounds For Time:

3 Rope Climbs

50 Wall Ball Shots (20/14)

2 Rope Climbs

Rest 2:00 minutes

RX+

3 Rounds For Time:

3 Legless Rope Climbs

50 Wall Ball Shots (20/14)

2 Legless Rope Climbs

Rest 2:00 Minutes
*Mod Rope climbs for 20/15 calorie row.

* Sub Ring or Bar MU’s for Rope Climbs

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

Run 800m

Rest 5:00

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

2 Rounds:

Max Set Unbroken Overhead Squats 115/85lbs

(40 rep cap)

Rest 3:00