WEDNESDAY 11.30.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

2-3 Min of Foam Roll

Coaches Choice

1: Push Jerk (5X5)

*65% of 1RM

MC: Metcon (Time)

5 Rounds:

Run 400m

1 Round of “DT”

12 DeadLifts

9 Hang Power Cleans

6 Push Jerk

*Weight goes up each round
DeadLift, Hang Power Clean and Push Jerk

RX+

1)155/105

2) 175/115

3) 195/125

4) 215/135

5) 235/155

RX

1) 135/85

2) 155/105

3) 175/115

4) 195/125

5) 215/135

EC1: Metcon (Time)

EXTRA CREDIT #1

6 Rounds:

Row 250/200m

12 Strict HSPU

Rest 2:00

EC2: Metcon (Time)

EXTRA CREDIT #2

5 Rounds:

25 Push Ups

35 Air Squats

45 Double Unders

Rest :60