WEDNESDAY 9.6.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches Choice

1: Split Jerk (CUSTOM)

65%/2

70%/2

75%/2

80%/2

(85%/1)2

*Log 2X1 @ 85%

2: Romanian Deadlifts (CUSTOM)

60%/5

65%/5

(70%/5)3

*Percentages are off Back Squat 1RM

MC1: Metcon (AMRAP – Reps)

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

MC2: Metcon (AMRAP – Reps)

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

MC3: Metcon (AMRAP – Reps)

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

MCF: Metcon (AMRAP – Reps)

“Frank the Tank”

Total Reps for all three AMRAPS

EC1: Push Press (CUSTOM)

EXTRA CREDIT

(75%/5)2

(80%/3)2