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TUESDAY 2.7.17

7
Feb

TUESDAY 2.7.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Rounds:

10 Burpees

20 Sliding Mountain Climbers

10 Front Squats (45/35)

10 Push Press

1: Front Squat (4X8)

*75% of 1RM

2: Split Jerk (5X2)

*85% of 1RM

MC: Metcon (Time)

RX

2 Rounds:

Row 500m

25 Sumo Deadlift High Pull 75/55lbs

25 Pull-Ups

RX+

2 Rounds:

Row 500m

25 Sumo Deadlift High Pull 95/65lbs

25 Chest to Bar Pull-Ups

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

3 Rounds:

AMRAP 4:00

2 Legless Rope Climbs

15 Hang Power Cleans 95/65lbs

15 Push-Ups

Rest 2:00

EC2: Metcon (Weight)

EXTRA CREDIT #2

5 Minutes Post Metcon:

10 Minutes to find 2RM Back Squat from Rack

EC3: Metcon (Time)

EXTRA CREDIT #3

Air Assault Bike 100/65 Cal for time

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