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WEDNESDAY 11.8.17

7
Nov

WEDNESDAY 11.8.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Foam Roll.

then

3 Rounds:

10 PVC Pass Thru’s

10 Leg Swings (L/R)

10 Air Squats

10 Push-Ups

10 Ring Rows

Barbell Warm-Up

2 Rounds:

5 Romanian Deadlifts (45/35)

5 Clean Pulls

5 Clean Hi-Pulls

5 Muscle Cleans

MC1: Metcon (AMRAP – Reps)

RX+

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

RX

21 Calorie Row

15 Power Cleans (135/95)

9 Burpee Box Jump Overs (24/20)
Rest 4 minutes

MC2: Metcon (AMRAP – Reps)

RX+

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

RX

21 Calorie Row

15 Power Cleans (115/80)

9 Burpee Box Jump Overs (24/20)
Rest 4:00

MC3: Metcon (AMRAP – Reps)

RX+

AMRAP 4:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

RX

21 Calorie Row

15 Power Cleans (95/65)

9 Burpee Box Jump Overs (24/20)

EC1: Chest-To-Bar Pull-ups (1-2-3-4-5-6-7-8-9-10)

EXTRA CREDIT #1

Unbroken

*Rest 2 minutes

EC2: Toes-To-Bar (10-9-8-7-6-5-4-3-2-1)

EXTRA CREDIT #3

Unbroken

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