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WEDNESDAY 10.19.16

19
Oct

WEDNESDAY 10.19.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Steady 5 Minute AMRAP:

3 Tall Box Jumps

6 High Hang Power Cleans (Light)

100M Run

1: Back Squat (5X3)

*85% of 1RM

2: Split Jerk (6X3)

*70% of 1RM

MC: Metcon (Time)

3 Rounds:

9 Squat Snatch

15 Lateral Bar Burpees
Squat Snatch

RX+ 135/95

RX 95/65

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds:

25 Box Jumps 30/24″

25/20 Calorie Row

25 Push Ups w/ Hands on 2″ Plates

rest :90

EC2: Metcon (Time)

EXTRA CREDIT #2

Run 1 mile x 3
*Rest as needed to nearly match mile efforts

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