WEDNESDAY 11.7.18

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

1: Barbell Cycling (AMRAP – Reps)

In a 3 Minute Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)
(Benchmark Testing)

SC1: 115/80

SC2: 95/65

MC: Metcon (Time)

Teams of 2

5 Rounds For Time (25:00 Cap):

2 x 100 Meter Sand Bag Run (One Each)

2 x 200 Meter Run (One Each)

40/30 Calorie Row or Bike (Split As Desired)
Sand Bag= Medball (24/20)