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THURSDAY 2.16.17

16
Feb

THURSDAY 2.16.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

15 Push-Ups

15 Empty Bar Thrusters

1: Metcon (AMRAP – Reps)

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 60% 1RM

MC: Metcon (Time)

RX

6 Rounds:

10 OH Alternating Lunges (75/55)

5 Bar Facing Burpees

10 OH Alternating Lunges

5 Bar Facing Burpees

RX+

6 Rounds:

50ft Overhead Walking Lunge Steps W/ 50/35lb Dumbbells

5 Bar Facing Burpees

50ft Handstand Walk

5 Bar Facing Burpees

(25ft out and back on both.)

EC1: Metcon (AMRAP – Rounds)

EXTRA CREDIT #1

EMOM until Failure:

(20:00 Cap)

10 Clean and Jerks 135/95lbs

10 Kipping Handstand Push-Ups

Alternate Movements each round.

*Sets should be unbroken/touch and go as long as possible

EC2: Metcon (Time)

EXTRA CREDIT #2

Double Under “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All sets must be unbroken to continue on. You must stop and restart once completing a set.

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

6. Accessory

3 Rounds:

Max Set Unbroken Kettlebell Swings 70/53lbs

Rest 3:00

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