WEDNESDAY 1.4.17

Lowry CrossFit – CrossFit

** retest of 11.16.16 wod

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WU: Warm-up (No Measure)

Run/Row/Jump Rope 3 minutes

2 min Light Foam Roll

3 Rounds:

5 Back Squat

5 Overhead Squat

5 Pressing Snatch Balance

5 Romanian Deadlifts

1: MisFit Snatch Complex (1RM)

1 Squat Snatch

1 Over Head Squat

1 Hang Squat Snatch

1 Over Head Squat
*do not drop bar

MC: Metcon (Time)

For Time:

100 Wallballs 20/14lb 10ft

100 Box Jump Overs 24/20″

Run 800m

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

3 Rounds:

AMRAP 2 Minutes:

Max Rep Strict HSPU

Rest 2:00