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MONDAY 7.3.17

2
Jul

MONDAY 7.3.17

Lowry CrossFit – CrossFit

MONDAY EVENING SCHEDULE CHANGE.
Open Gym 5:30-730pm
*people can come in during these hours and do today’s wod at their own pace.

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WU: Warm-up (No Measure)

Foam Roll

Banded Shoulder Distraction

Pigeon Pose

Barbell Activation

2 Rounds:

5 Good Mornings

5 Behind the neck snatch presses

5 Romanian Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 OHS

Snatch (6X3)

60%/3

65%/3

70%/3

(75%/3)3

1: Back Squat (6X5)

(75%/6)5

MC: Metcon (Time)

4 RFT:

21 Wallballs (20/14)

18 Cal Row

15 Box Jumps (24/20″)

12 KB Snatch (53/35)

EC: Snatch Pull (3X4)

EXTRA CREDIT

(95%/3)4

EC2: Muscle-ups (5X ME MU’s)

EXTRA CREDIT

5×50% unbroken, :50 rest

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