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FRIDAY 1.20.17

20
Jan

FRIDAY 1.20.17

Lowry CrossFit – CrossFit

**NEW OPEN GYM HOURS FOR SUNDAY
11:00am-1:00pm

View Public Whiteboard

WU: Warm-up (No Measure)

Row 500

Foam Roll

Coaches Choice

1: Metcon (Weight)

3 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch
Rest 3-4 Minutes

MC: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
**8 minute minimum

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

200m Run

25 Bar Facing Burpees

Rest 3:00

EC2: Deadlift (1X5@ 90% of 5RM)

EXTRA CREDIT #2

EC3: Metcon (Time)

EXTRA CREDIT #3

3 Rounds:

40 Box Jump Overs 24/20″

Rest 2:00

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