WEDNESDAY 4.11.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Active Spidermans

Medium Bike or Row

Push-up to Down Dog

Faster Bike or Row

Air Squats

then

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

1: Metcon (AMRAP – Reps)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 50 Double Unders

Even Minutes – Max Strict Handstand Push-ups
*Record HSPU’s

2: Back Squat (CUSTOM)

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

*record 2 reps @ 86%

MC: Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 15/12 Calorie Assault Bike or Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
*Record medball cleans