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THURSDAY 10.6.16

6
Oct

THURSDAY 10.6.16

Lowry CrossFit – CrossFit

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Warm-up

4 Steady Rounds:

Run 200m

15 alternating Jumping Lunges

10 Russian Swings 70/53lbs

1: Push Press (4X4)

*80% of 1RM

10 minutes

2: Metcon (Weight)

E2MOM 8

Clean Deadlift

Clean Pull

Power Clean
*70% of power clean

MC: Metcon (Time)

For Time:

12-9-6

Power Clean

Muscle-Ups
Power Clean

RX+ 225/145

RX 185/125

RX+ Muscle Ups

RX C2B Pull-ups/Ring Dips

EC1: Metcon (Time)

EXTRA CREDIT #1

10 Rounds:

Row for Distance (meters)

:40 On

2:20 Off

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