WEDNESDAY 11.23.16

Lowry CrossFit – CrossFit

Thanksgiving Week Schedule (11/21-11/25)
Monday-Wednesday: regular schedule
Thursday- 9:00am WOD
Friday- 8:00am WOD, 9:00am-11:00am Open Gym

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WU: Warm-up (No Measure)

Run/Row/Jump Rope

Light Foam Roll

Ankle and Shoulder Mob

3 Rounds

5 Strict Press

5 Good Mornings

5 Push Press

5 Good Mornings

5 Muscle Snatches

1: Push Jerk (5X5)

*60% of 1RM

MC: Metcon (Time)

AMRAP 20 Minutes

18/15 Calorie Row

15 Power Snatch

12 Bar Facing Burpees
Power Snatch

RX 95/65

SC1 75/55

EC1: Metcon (Time)

EXTRA CREDIT #1

8 Rounds:

Run 200m

20 Pull Ups

Rest :90

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

4 Rounds:

AMRAP 3 Minutes

Row 500m

Max Rep Bench Press 205/135lbs

Rest 2:00