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TUESDAY 1.31.17

31
Jan

TUESDAY 1.31.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row 500M or Run 400

Foam Roll. Mobilize any tight areas.

1: Back Squat (4X8)

*75% of 1RM

2: Push Jerk (4X8)

*65% of 1RM

MC: Metcon (Time)

RX

10 Rounds For Time:

5 Front Squats 115/75lbs

5 Push Jerk

5 Hand Release Push-Ups

RX+

10 Rounds For Time:

5 Front Squats 155/105lbs

5 Push Jerk

5 Strict Handstand Push Ups
20 min cap

EC1: Metcon (Calories)

EXTRA CREDIT #1

3 Rounds:

AMRAP 4 Minutes

15 Power Cleans (135/95)

Max Calories on row in Remaining Time

Rest 3:00

EC2: Metcon (Weight)

EXTRA CREDIT #2

5 Minutes Post Metcon:

10 Minutes to find a 3RM Deadlift

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