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WEDNESDAY 2.8.17

8
Feb

WEDNESDAY 2.8.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Steady Rounds:

Row 500m

15 Good Mornings

15 Push-Ups

1: Metcon (Time)

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

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

MC: Metcon (Time)

RX

3 Rounds:

21 Push- Ups

21 Overhead Squats 95/65

21 Bar Facing Burpees

RX+

3 Rounds

21 Kipping Handstand Push-Ups

21 Overhead Squats 135/95

21 Bar Facing Burpees

EC1: Metcon (Time)

EXTRA CREDIT #1

4 Rounds:

Bike 21/15 Calories

21 Deadlift 225/155lbs

Rest 3:00

EC2: Metcon (Time)

EXTRA CREDIT #2

10 Rounds:

Run 200m

Rest :90

EC3: Metcon (AMRAP – Reps)

EXTRA CREDIT #3

3 Rounds:

Max Set Unbroken Push Jerks 165/115lbs

(25 rep cap per set)

Rest 2:00

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