WEDNESDAY 6.7.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Group Stretch

Barbell Activation

1: Clean and Jerk (7X1)

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

95%/1

2: Back Squat (CUSTOM)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

*log 1 @ 95%

MC: Metcon (Time)

RX

21-15-9:

Snatches, 95/65

Sit-Ups

Directly into:

21-15-9:

Clean & Jerks, 95/65

Pull-Ups

Directly into:

21-15-9:

Bar Facing Burpees

TTB

RX+

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

21-15-9:

Clean & Jerks, 135/95

Bar Muscle-ups

Directly into:

21-15-9:

Bar Facing Burpees

TTB

EC: Clean Pull (4X3)

EXTRA CREDIT

(105%/3)4