25
Jan
WEDNESDAY 1.25.17
Lowry CrossFit – CrossFit
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