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THURSDAY 1.19.17

19
Jan

THURSDAY 1.19.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

12 Push Ups

12 Emtpy Bar Thrusters

12 Kettlebell Swings

1: Metcon (AMRAP – Reps)

4 Rounds:

1:00 on 3:00 off

Max Front Squats in 1 set @ 50% 1RM

MC: Metcon (Time)

RX

3 Rounds:

15 Lateral Bar Burpees

9 Thrusters 95/65

3 Rope Climbs

RX+

3 Rounds:

15 Lateral Bar Burpees

9 Thrusters 135/95lbs

3 Rope Climbs
RX Rope Climb mod 9 Knees to elbows

RX+ 3 MU’s can be sub for 3 rope climb

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

Row 25/20 Calories

20 Sumo DLHP 95/65lbs

Rest :90

EC2: Metcon (Time)

EXTRA CREDIT #2

3 Rounds:

Row 500m

125 Double Unders

Rest 2:00

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

4 Rounds:

8 Strict Handstand Push-Ups

Into Max Rep Kipping Handstand Push-Ups until failure

Rest 3:00

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