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FRIDAY 11.25.16

25
Nov

FRIDAY 11.25.16

Lowry CrossFit – CrossFit

Friday 11.25.16 Schedule:
8:00am: WOD
9:00am-11:00am: Open Gym
* all other classes cancelled.
Saturday 11.26.16 classes reguarly scheduled.
8:00am: WOD
9:00am: On- Ramp
10:00am- 12:00pm: Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

3 Min Foam Roll

Hip,Ankle Mob

Coaches Choice

1: 5RM Back Squat (Build to a heavy 1X5)

MC: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds For Time:

75 Double-Unders

25 Hang Squat Cleans 115/75lbs

5 Rope Climbs

Rest 3:00

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