WEDNESDAY 9.28.16

Lowry CrossFit – CrossFit

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Warm-up

Steady 5 Minute AMRAP:

3 Tall Box Jumps

6 High Hang Power Cleans (Light)

9 Calorie Row

1: Power Snatch (1RM)

*15 min

**3 attempts

2: Power Clean (1RM)

*15 min

** 3 attempts

MC: Metcon (Time)

For Time:

10-1

Kettlebell Swings 70/53

HSPU
KB Swing

70/53 RX+

53/35 RX

Deficit Strict HSPU 45lb RX+

HSPU RX

*20 min cap

EC: Metcon (Time)

EXTRA CREDIT #1

3 Rounds for Time:

Run 800m

2K Row