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FRIDAY 11.17.17

16
Nov

FRIDAY 11.17.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm Up

MC: Metcon (AMRAP – Reps)

RX

AMRAP 13:

55 Barbell-Facing Burpees

55 Pull-Ups

55 Calorie Row

55 Hand Release Push-Ups

RX+

AMRAP 13:

55 Barbell-Facing Burpees

55 Chest to Bar Pull-Ups

55 Calorie Row

55 Handstand Push-ups

1: Power Snatch (CUSTOM)

Running Clock:

0-3 – Heavy Triple: High Hang Power Snatch (pockets)

3-6 – Heavy Double: Hang Power Snatch (knee)

6-9 – Heavy Single: Power Snatch (floor)

*Record heavy single

EC: Metcon (No Measure)

EXTRA CREDIT

Mid Line

30 Strict Toes to Bar

45 GHD Sit-Ups

60 Abmat Sit-Ups
GHD mod Hollow Rocks

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