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WEDNESDAY 2.15.17

15
Feb

WEDNESDAY 2.15.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

:20 Handstand Hold

15 Goblet Squats

Row 300M

1: Metcon (Time)

Accumulate 30 Reps of Touch and Go Power Cleans @80% 1RM

This is “For Time” AND “Fewest Sets Possible”

2: Metcon (Time)

RX

3 Rounds:

24 Box Jumps 24/20″

18/12 Calorie Row

12 Deadlifts 225/135

RX+

3 Rounds:

24 Box Jumps 24/20″

18/12 Calorie Row

12 Deadlifts 315/205lbs

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

AMRAP 3 Minutes

Row 250/200m

20 Kettlebell Snatch 70/53lbs

Max Rep Chest to Bar in remaining time

Rest 2:00

EC2: Metcon (Time)

EXTRA CREDIT #2

2 Rounds:

Run 1 Mile

Rest 2:00

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

3 Rounds:

Max Set Unbroken Overhead Squats 155/105lbs

(30 rep cap)

Rest 2:00

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