WEDNESDAY 10.4.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Run or Row or Bike

Group Warm-Up

1: Metcon (Time)

RX

Barbell Cycling

5 Clusters (75/55)

3 Clusters (95/65)

1 Cluster (115/85)

Rest 2:00

5 Clusters (95/65)

3 Clusters (115/80)

1 Cluster (135/95)

Rest 2:00

5 Clusters (115/80)

3 Clusters (135/95)

1 Cluster (155/105)

RX+

Barbell Cycling

5 Clusters (135/95)

3 Clusters (155/105)

1 Cluster (185/125)

Rest 2:00

5 Clusters (155/105)

3 Clusters (185/125)

1 Cluster (205/135)

Rest 2:00

5 Clusters (185/125)

3 Clusters (205/135)

1 Cluster (225/145)

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

15 Toes to Bar

12 Reverse Lunges (115/85)

9 Clean and Jerks (115/85)

RX+

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)

EC: Chest-To-Bar Pull-ups (5X12)

EXTRA CREDIT

5 x 12 Unbroken Chest to Bar Pull-Ups

Rest as needed between sets