WEDNESDAY 3.22.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Run 200m

10 Push Jerk 95/65

Row 20 Calories

1: Split Jerk (4X2)

Two moderate sets, one heavy, last set back between the first two.

No percentages here. Build to a “perfect heavy double”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.

MC: Metcon (Time)

RX

3 Rounds:

Run 800m

15 Toes to Bar

10 Front Squats 95/65

RX+

3 Rounds:

Run 800m

25 Toes to Bar

15 Front Squats 135/95lbs

*Cap 30 minutes

EC: Metcon (Time)

EXTRA CREDIT

3 Rounds:

100m Farmer’s Carry 70/53lbs

30/20 Calories on Bike

Rest 2:00
The Farmer’s Carry is not for time. Walk steady and stay in control of the KBs. Push the pace on the bike to finish each round.