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TUESDAY 10.18.16

18
Oct

TUESDAY 10.18.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Steady 6 Minute AMRAP:

Run (not sprint) 100m

10 Banded Good Mornings

10 Wallballs 30/20lbs

1: Snatch (6X3)

*70-80% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Row 15/10 Calories

15 Toes to Bar

15 Thrusters
Thrusters

RX 95/65

EC1: Metcon (AMRAP – Rounds)

Extra Credit #1

Alternating EMOM for 21 Minutes:

15 Russian KB Swings

15 Kipping HSPU (open standard)

15 Wallballs
KB Swings

70/53

Wall Balls

30/20

*Alternate Movements On the Minute

EC2: Metcon (No Measure)

EXTRA CREDIT #2

5 Rounds:

15 Second Front Rack Hold into 10 Total Walking Steps

Turn Around

15 Second Front Rack Hold into 10 Total Walking Lunge Steps Back

15 Second Front Rack Hold

Then Rack the Barbell

Rest 3 Minutes

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