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THURSDAY 12.1.16

1
Dec

THURSDAY 12.1.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

10 Good Mornings (45/35)

10 Back Squats

10 BTN Presses

10 Muscle Snatches

10 Power Cleans

10 Front Squats

1: Squat Clean (3X5)

*70% of 1RM

** drop and reset after each rep

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Power Snatches

7 Box Jump Overs
Power Snatch

RX+ 155/105

RX 135/95

Box Jumps

RX/RX+ 24/20

EC1: Dumbbell Bench (4X12)

EXTRA CREDIT #1

*AHAP

EC2: Nose and Toes Handstand Holds (Accumulate 5:00min)

EXTRA CREDIT #2

*10 min cap

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