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THURSDAY 2.9.17

9
Feb

THURSDAY 2.9.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2 Steady Rounds:

50 Double Unders

40 Lunge Steps

30 Wallballs 20/14lbs

1: Metcon (AMRAP – Reps)

4 Rounds:

1:00 on 3:00 off

Max Back Squats in 1 set @ 65% of your 1RM.

MC: Metcon (Time)

RX

3 Rounds:

100 Air Squats

50/30 Calories on Row

RX+

3 Rounds:

100 Air Squats

50/30 Calories on Bike

EC1: Metcon (Time)

EXTRA CREDIT #1

Run 800m

30 Back Rack Lunge Steps 95/65lbs

Rest 2:00

Run 600m

20 Back Rack Lunge Steps 135/95lbs

Rest 2:00

Run 400m

10 Back Rack Lunge Steps 185/125lbs

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

3 Rounds:

40 Box Jumps 24/20″

Rest 2:00

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