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MONDAY 11.14.16

14
Nov

MONDAY 11.14.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Rounds:

10 Cal Row

5 Back Squat

5 Overhead Squat

5 Pressing Snatch Balance

5 Romanian DL

:30 Barbell Ankle/Calves mobility Stretch

1: MisFit Clean Complex (1RM)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
*do not drop the bar

MC: Metcon (Time)

For Time:

21-15-9

Hang Power Clean

Bar Facing Burpee

Pull-Ups
Hang Power Clean

RX+ 155/105

RX 135/95

C2B Pull-Ups RX+

Pull-Ups RX

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds For Time:

60/45 Calorie Row

Rest 3:00
* Score is total time rowed

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