10
Oct
WEDNESDAY 10.11.17
Lowry CrossFit – CrossFit
WU: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
1: Overhead Squat (Build to a heavy 3)
MC1: Metcon (AMRAP – Reps)
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
MC2: Metcon (AMRAP – Reps)
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
MC3: Metcon (AMRAP – Reps)
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
MC4: Metcon (AMRAP – Reps)
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
MC5: Metcon (AMRAP – Reps)
TOTAL REPS
EC: Chest-To-Bar Pull-ups (4X14)
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets