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METCON MONDAY

23
Jan

METCON MONDAY

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll/Mobility

then

AMRAP 3:00

Row 15 Calories

15 Burpees

Max Wallballs in remaining time
10 minutes

MC1: Metcon (Time)

RX

21-15-9

Row For Calories

Hang Squat Cleans 95/65

Hand Release Push-Up

RX+

21-15-9

Row For Calories

Hang Squat Cleans 135/95lbs

Handstand Push-Ups
Metcon will start promptly 20 min into class.

MC2: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:00

5 Pull-Ups

5 Push Jerks 95/65

10 Pull-Ups

10 Push Jerks

15 Pull-Ups

15 Push Jerk

Rest :60 Then start over.

RX+

AMRAP 15:00

5 Chest to Bar Pull-Ups

5 Push Jerks 135/95lbs

10 Chest to Bar

10 Push Jerks

15 Chest to Bar

15 Push Jerk

Rest :60 Then start over.
Metcon will start promptly 40 minutes into class.

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

Row 1k

Rest 2:00

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