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