WEDNESDAY 10.3.18

Lowry CrossFit – CrossFit

View Public Whiteboard

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