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MONDAY 2.13.17

12
Mar

MONDAY 2.13.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Roll Out/Mobilize any tight areas

Barbell Warm Up

then

AMRAP 4:00

3 Squat Cleans 50% of 1RM

6 Bar Facing Burpees

1: Squat Clean (5X3)

* Drop and Reset (Start around 80%) SLIGHTLY HEAVIER THAN WEEK 2

MC: Metcon (Time)

RX

3 Rounds:

30 Wallballs 20/14lbs

25 Weighted Sit-Ups

20 Hand Release Push-Ups

RX+

3 Rounds:

30 Wallballs 20/14lbs

25 GHD Sit Ups

20 Kipping Handstand Push-Ups

EC1: Metcon (Distance)

EXTRA CREDIT #1

4 Rounds:

3 Minutes Row for distance

3 Minutes Bike for distance

Rest 2:00

*Alternating starting movements

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