WEDNESDAY 11.2.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

:30 of Banded Good Mornings

:30 Banded Squat Abductions

:30 Barbell Calf Strength

:30 DU’s

1: Back Squat (5X3)

*90% of 1RM

2: Split Jerk (7X2)

*80% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Row 250/200

10 Squat Cleans

12 Pull-Ups
Squat Cleans

RX 135/95

SC1 95/65

C2B Pull-Ups RX+

Pull-Ups RX

EC1: Overhead Squat (3-2-2-2-2-1-1-1)

EXTRA CREDIT #1

*Pause OHS

** AHAP