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THURSDAY 10.13.16

13
Oct

THURSDAY 10.13.16

Lowry CrossFit – CrossFit

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Warm-up

Steady 7 Minute AMRAP:

12 Wallballs 20/14

12 Jumping Squats

12 Calorie Row

`1: Push Press (4X4)

*80% of 1RM

2: Clean and Jerk (6X3)

*70% of 1RM

EC1: Metcon (Time)

EXTRA CREDIT #1

Row for Calories

10-20-30-40-50-60

Rest 2:1 (Rest is 2 times as long as you work)

MC: Metcon (Time)

5 Rounds For Time:

12 Deadlift 275/185lbs

6 Muscle Ups

Run 200m
Deadlift

RX+ 275/185

RX 225/135

SC1 185/95

Muscle Up RX+

Pull Up/Ring Dip RX

EC2: Metcon (Time)

For Time – 400m Yoke Carry

*One-minute mandatory rest for dropping
*One-minute mandatory rest for dropping

**Weight should be heavy enough to require slower, heel to toe steps, with strong midline stabilization.

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