WEDNESDAY 9.12.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Deadlift (CUSTOM)

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

*Rest as needed-log 3X1 @ 90%

MC: “Dead Meat” (Time)

For Time:

1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)

800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)

400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
2:1 Singles to DU’s

EC: Metcon (Weight)

EXTRA CREDIT:

3×10 Single Arm Dumbbell Bench Press (Each Side)

3×10 Single Arm Dumbbell Overhead Press (Each Side)
*After each set, complete 15 GHD Sit-ups