2
Oct
WEDNESDAY 10.3.18
Lowry CrossFit – CrossFit
WUL: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
1: Split Jerk with 2 second pause in receiving position (3X2)
2: 3 Jerk Drives + 1 Split Jerk (3X1)
3: Split Jerk (5X1)
MC: “Long Gone” (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row or Bike
1 Minute Rest
EC: Metcon (Weight)
EXTRA CREDIT:
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between