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WEDNESDAY 11.15.17

14
Nov

WEDNESDAY 11.15.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Run, Row or Jump Rope 2:00

Foam Roll

Group Warm-Up

MC1: Metcon (Time)

RX

For Time:

21 Push Presses (115/85)

21 Front Squats (115/85)

21 Hang Power Cleans (115/85)

RX+

For Time:

21 Push Presses (155/105)

21 Front Squats (155/105)

21 Hang Power Cleans (155/105)

Rest 2:00

RX

15 Push Presses (135/95)

15 Front Squats (135/95)

15 Hang Power Cleans (135/95)

RX+

15 Push Presses (175/120)

15 Front Squats (175/120)

15 Hang Power Cleans (175/120)

Rest 2:00

RX

9 Push Presses (155/105)

9 Front Squats (155/105)

9 Hang Power Cleans (155/105)

RX+

9 Push Presses (195/135)

9 Front Squats (195/135)

9 Hang Power Cleans (195/135)

Rest 2:00

RX

6 Push Presses (175/120)

6 Front Squats (175/120)

6 Hang Power Cleans (175/120)

RX+

6 Push Presses (215/150)

6 Front Squats (215/150)

6 Hang Power Cleans (215/150)

MC2: Metcon (AMRAP – Reps)

AMRAP 12:

3 Burpee Box Jump Overs (24/20)

3 Calorie Row

6 Burpee Box Jump Overs (24/20)

6 Calorie Row

9 Burpee Box Jump Overs (24/20)

9 Calorie Row
Climb by 3 each round.

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