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TUESDAY 12.6.16

6
Dec

TUESDAY 12.6.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row 500M

Banded Hip Extension

Banded Good Morning

2 Rounds:

5 Back Squats

5 BTN Presses

5 Deadlifts

5 Clean Pulls

5 Power Cleans

5 Front Squats

1: MisFit Clean Complex (Every :90 for 9 minutes complete 2 complex’s)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

MC: Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 3 Minutes

7 Sumo DLHP

8 Lateral Bar Burpees

Rest 2:00 Between Rounds
Sumo DLHP

RX 95/65

RX+ 135/95

EC1: Deadlift (12-12-12)

EXTRA CREDIT #1

Heavy, Smooth, Unbroken.

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

AMRAP 20 Minutes:

6 Hang Power Snatch 135/95lbs

6 Bar Muscle Ups

Run 200m

EC3: Metcon (Time)

EXTRA CREDIT #3

6 Rounds:

Row 500m

1:1 Rest

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