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MONDAY 10.2.17

1
Oct

MONDAY 10.2.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Stretch

1: Metcon (AMRAP – Rounds and Reps)

3 Rounds:

RX

30 Hang Power Cleans (95/65)

30 Wall Balls (20/14)

30 Calorie Row

RX+

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30 Calorie Row

MC: Metcon (Weight)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

1: Back Squat (CUSTOM)

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

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