WEDNESDAY 3.29.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Mobilize hips/shoulder

3 Steady Rounds

Row 200m

10 Squat Clean Thrusters 45/35

10 Box Jumps 24/20″
10 min

1: Metcon (Time)

RX

Partner “Grace”

135/95lbs

30 Reps for time, split work anyway

RX+

Partner “Heavy Grace”

225/145lbs

30 Reps for time, split work anyway
10 min cap

MC2: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20 Minutes

Partner WOD

5 Handstand Push-ups

10 Box Jump Overs 24/20″

15 Front Squats 95/65

*split reps anyway

RX+

AMRAP 20 Minutes

Complete Full Round then switch

5 Strict Handstand Push-ups

10 Box Jump Overs 30/24″

15 Front Squats 135/95lbs

EC: Metcon (Time)

EXTRA CREDIT

Row 5k w/ partner

Switch anytime.