WEDNESDAY 7.27.16

Lowry CrossFit – CrossFit

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Warm-up

500M Row

5 Min Pigeon Stretch, Hip openers

then

2 Rounds

10 Good Mornings (45/35)

10 Deadlifts

10 Bent Over Barbell Row

10 Front Squats

1A: Deadlift (4X5)

*70% 1RM

1B: Ring Rows (4X10)

Superset with deadlifts

-rest :90 between sets

Metcon (Time)

For Time:

21.15.9

Front Squat (95/65)

Bar facing burpee

CASHOUT

100 Abmat Sit-ups