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WEDNESDAY 10.10.18

9
Oct

WEDNESDAY 10.10.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

1: Split Jerk (CUSTOM)

3 Sets: 3 Jerk Drives + 1 Split Jerk

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

MC: “High Roller” (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

EC: Metcon (No Measure)

EXTRA CREDIT

Body Armor

5 Supersets:

6 Tempo Chest to Bar Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

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