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WEDNESDAY 10.26.16

26
Oct

WEDNESDAY 10.26.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

5 Steady Rounds:

10 Banded Good Mornings

25 Double Unders

10 Wallballs 20/14lbs

1: Back Squat (5X3)

*87.5% of 1RM

2: Split Jerk (7X2)

*80-85% of your 1RM

MC: Metcon (Time)

For Time:

75 Push Jerks

75 Sumo Deadlift High Pull

75 Calorie Row
Push Jerk

RX+ 135/95

RX 95/65

SDHP

RX+ 135/95

RX 95/65

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds of:

15-12-9

Dumbbell Box Step Ups 20/16″ 35/20lbs in each hand

Front Squat 165/115lbs

Rest 2:00 between rounds

EC2: Metcon (No Measure)

20 Minute Run
*immediately after met-con

**HR between 145-165

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