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THURSDAY 3.9.17

8
Mar

THURSDAY 3.9.17

Lowry CrossFit – CrossFit

 

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WU: Warm-up (No Measure)

Coaches Prep

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3 Steady Rounds:

5 Squat Clean and Jerks *50% of 1RM

30/20 Calorie Row

1: Squat Clean and Jerk (EMOM 10 )

1 Squat Clean and Jerk @ 80% of your 1RM

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 18:00

Run 200m

12 Power Cleans 115/75lbs

6 Pull-Ups

6 Ring Dips

RX+

AMRAP 18:00

Run 200m

12 Power Cleans 115/75lbs

6 Muscle Ups

EC1: Metcon (No Measure)

EXTRA CREDIT #1

Flush. 20-40 minutes on the bike at a comfortable pace.

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