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METCON MONDAY

20
Feb

METCON MONDAY

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

10 Min Mobility

then

AMRAP 3:00

Row/Bike 15 Calories

15 Burpees

Max Wallballs in Remaining Time

1: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:00

Run or Row 400m

21 Kettlebell Swings 53/35

12 Hand Release Push-Ups

RX+

AMRAP 20:00

Run 400m

21 Kettlebell Swings 70/53lbs

12 Handstand Push Ups

(Kipping or Strict)

2: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:00

7 Thrusters 95/65

5 Pull-Ups

Rest :30

RX+

AMRAP 12:00

7 Thrusters 135/95lbs

1 Legless Rope Climb

Rest :30

EC1: Metcon (Time)

EXTRA CREDIT #1

Row 5K

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