WEDNESDAY 12.7.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Banded Shoulder MOB

2 Rounds:

20 Calorie Row

15 Push Press

1: Push Jerk (5X5)

*70% of 1RM

MC: Metcon (Time)

3 Rounds:

10 Squat Clean and Jerks

12 Toes 2 Bar
Squat Clean and Jerk

RX 135/95

RX+ 185/125

EC1: Metcon (Time)

EXTRA CREDIT#1

3 Rounds:

AMRAP 3 Minutes

8 “Heavy” Dumbbell Power Snatch

6 Ring Dips

Rest :90
*(Do not need to alternate arms on snatch)

EC2: Metcon (Time)

EXTRA CREDIT #2

8 Rounds:

Row 250

6 Muscle Ups

Rest :90