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WEDNESDAY 2.1.16

1
Feb

WEDNESDAY 2.1.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2 Steady Rounds:

15 Push-Ups

10 Burpees

15 Box Jumps

1: Metcon (Time)

Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM

This is “For Time” AND “Fewest Sets Possible”.
10 Min cap

MC: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

5 Rounds:

AMRAP 3 Minutes

Row 500/400m

Max Rope Climbs in remaining time

Rest 2:00

*Round 1 Legless

Round 2 Standard

Round 3 Legless

Round 4 Standard

Round 5 Legless

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

3 Rounds:

Max Set Unbroken Sumo Deadlift High Pull 105/75lbs

(40 rep cap)

Rest 3:00

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