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THURSDAY 12.15.16

15
Dec

THURSDAY 12.15.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches Choice

1: 5RM Back Squat (Go for new 5RM)

MC: Metcon (Time)

4 Rounds:

25 Push Ups

Row 25/20 Calories

15 Deadlifts

Rest 2:00
Deadlift

RX 225/135

RX+ 275/185

EC1: Bar Muscle-ups (6-5-4-3-2-3-4-5-6)

EXTRA CREDIT #1

*rest as needed

EC2: Metcon (Time)

EXTRA CREDIT #2

Run 800m

THEN

3 Clean and Jerk 135/95lbs

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12 Clean and Jerk

12 Toes to Bar

15 Clean and Jerk

15 Toes to Bar

EC3: Metcon (Time)

8 Rounds:

50 Double Unders

Ski 250/200m

Rest 2:00

Switch starting movements each round.

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