WEDNESDAY 12.27.17

Lowry CrossFit – CrossFit

Regular Class Schedule for WED, 12.27.17.
6:00am WOD
9:30am WOD
12:00pm WOD
4:30pm WOD
5:30pm WOD
6:30pm WOD
7:30 On Ramp

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coach Warm Up

1: 3 Position Squat Clean (CUSTOM)

Hi-Hang

Knee

Ground
1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%

MC: Metcon (Time)

RX

3 Rounds:

15 Pull-Ups

12 Barbell Facing Burpees

9 Squat Cleans (115/75)

RX+

3 Rounds:

15 Chest to Bar Pull-Ups

12 Barbell Facing Burpees

9 Squat Cleans (135/95)

EC: Handstand Push-ups (CUSTOM)

EXTRA CREDIT

2 Rounds:

AMRAP 1:00 – Strict Dead-stop Handstand Push-ups

Rest 1:00

AMRAP 1:00 – Strict Handstand Push-ups

Rest 2:00 between rounds