WEDNESDAY 8.3.16

Lowry CrossFit – CrossFit

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Warm-up

3 Rounds:

12 Pull Ups

15 KB Swings (53/35)

200M Run

1: Power Clean and Jerk (4X3 E2MOM 8)

*Start at 70% of 1RM power clean and build

MC1: Metcon (AMRAP – Reps)

2016 Regional Event #4

104 Wall Balls (20/14)

52 Pull-Ups
*time cap 6:00

** 1 minute rest, clock begins at 7:00 for 2016 Regional Event #5

MC2: Metcon (Time)

2016 Regional Event #5

4 Rounds for Time:

28 Alternating Pistols

15 Power Cleans (115/80)
*Time begins at 7:00

**time cap 10:00 (17:00 minutes)

EC: Prowler Pushes (50M X 6 )

Competitors Extra Credit