WEDNESDAY 10.5.16

Lowry CrossFit – CrossFit

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Warm-up

5 Steady Rounds:

10 Banded Good Mornings

25 Double Unders

10 Wallballs 20/14lbs

1: Back Squat (5X3)

*work up to a heavy single @ 90%, then 5X3 @ 80%.

20 min

2: Split Jerk (6X3)

*70% of 1RM

15 minutes

MC: Metcon (Time)

4 Rounds For Time:

24/18 Calorie Row

12 Front Squats 165/115lbs

50 Double Unders
Front Squats

RX+ 165/115

RX 135/95

SC1 115/75

EC1: Metcon (Time)

EXTRA CREDIT #1

Run 800m x 4

Walk 200m for rest