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WEDNESDAY 12.21.16

21
Dec

WEDNESDAY 12.21.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

1:00 Pigeon Stretch each leg

1:00 Child Pose

3 Steady Rounds:

10 Thrusters (45/35)

10 Ring Rows

1: Push Jerk (5X4)

*80% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8 Minutes

18 Kettlebell Swings 53/35lbs

15 Thrusters 75/55lbs

12 Pull-Ups

RX+

AMRAP 8 Minutes

18 Kettlebell Swings 70/53lbs

15 Thrusters 75/55lbs

12 Chest to Bar Pull-Ups

EC1: Metcon (Time)

EXTRA CREDIT #1

10 Rounds:

Row 150/100m

10 Alternating Pistols

Rest :60

EC2: Metcon (Time)

EXTRA CREDIT #2

5 Rounds:

12 Box Jump Overs 24/20″

8 Touch and Go Power Cleans 165/115lbs

12 Box Jump Overs

Rest :90

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