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WEDNESDAY 12.14.16

14
Dec

WEDNESDAY 12.14.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Shoulder Mobility

3 Rounds

10 Push Press

200M Row

1: Push Jerk (5X4)

*75% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Push Press

8 Squat Cleans

10 Cal Row
Push Press

RX 135/95

Squat Clean

RX 135/95

EC1: Metcon (Time)

EXTRA CREDIT #1

21 Calories on Bike

3 Legless Rope Climbs

Rest 2:00

18 Calories on Bike

2 Legless Rope Climbs

Rest 2:00

15 Calories on Bike

2 Legless Rope Climbs

Rest 2:00

12 Calories on Bike

3 Legless Rope Climbs

EC2: Metcon (Weight)

EXTRA CREDIT #2

8 Rounds:

Sled Push – Medium Weight

:90 on :90 off

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