WEDNESDAY 9.21.16

Lowry CrossFit – CrossFit

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Warm-up

4 Steady Rounds:

:30 second Plank Hold

10 Dumbbell Push Press

30 Double Unders

1: Shoulder Press (1RM)

MC: Metcon (Time)

3 Rounds For Time:

21 Calorie Row

21 Power Snatch
Power Snatch

RX 95/65

SC1 75/55

*Wod completed 8.10.16

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.

EC2: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #2

Find max set of strict HSPU in one attempt