WEDNESDAY 12.20.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

30 Seconds

Jumping Jacks

Quad Stretch

Active Samson

DU’s

Active Spidermans

Air Squats

PVC Pass Through

Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

1: Metcon (Weight)

On the Minute x 5

5 Touch and Go Power Clean and Jerks

*Repeat from last week, aim to improve slightly
*Repeat from last week, aim to improve slightly

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wall Balls (20/24)

30 Double Unders

CORE

2 Rounds:

50 AbMat Sit-Ups

20 Hip and Back Extensions