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THURSDAY 2.2.17

2
Feb

THURSDAY 2.2.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Row 200m

15 Kettlebell Swings

25 Air Squats

1: Metcon (AMRAP – Reps)

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 55% of your 1RM.
*record weight of front squat

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 25:00

Row 25/20 Calories

20 Kettlebell Snatch 53/35

15 Box Jumps 24/20

RX+

AMRAP 25:00

Row 25/20 Calories

20 Kettlebell Snatch 70/53

15 Box Jumps 30/24

EC1: Metcon (Time)

EXTRA CREDIT #1

For Time:

1-8

Lateral Bar Burpees

Push Press 115/75lbs

Rest 3:00

8-1

Burpees

Push Press

Rest 3:00

1-8

Burpees

Push Press

EC2: Metcon (Time)

EXTRA CREDIT #2

4 Rounds:

50 Double Unders

15/10 Calories on Bike

50 Double Unders

Rest :60

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

2 Rounds:

Max Set Unbroken Wallballs 30/20lbs

Rest 3:00

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