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TUESDAY 1.10.17

10
Jan

TUESDAY 1.10.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

15 Sit Ups

15 Empty Bar Thrusters

15/10 Row

1: MisFit Squat Endurance Test (AMRAP – Reps)

6 Minute Window

3 Sets of Max Rep Front Squats at 55% of 1RM

(Barbell comes from ground.)

Set 1 = 3 points per rep completed

Set 2 = 2 points per rep completed

Set 3 = 1 point per rep completed
** Points will be recorded under reps. Please record your point total and not rep total. Record weight in text box.

MC1: MF Cycle 4 Test WOD #2 (Time)

RX

2 Rounds For Time:

Row 50/40 Calories

50 Wallballs 20/14lbs

25 Hand Release Push-Ups

THEN

Immediately Following METCON:

7 Minutes to Find 1RM Clean and Jerk

RX+

2 Rounds For Time:

Row 50/40 Calories

50 Wallballs 20/14lbs

25 Handstand Push-Ups

(Open Standard)

THEN

Immediately Following METCON:

7 Minutes to Find 1RM Clean and Jerk

MC2: MF Cycle 4 Test WOD #2A (Weight)

7 min to find 1RM Clean and Jerk

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