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WEDNESDAY 3.15.17

14
Mar

WEDNESDAY 3.15.17

Lowry CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

15 Toes to Bar/Knees to Chest

12 Push Press 95/65

10 Calories on Bike/Row

1: Split Jerk (3X3)

Moderate,heavy,moderate

MC: Metcon (Time)

RX

5 Rounds:

20 Kettlebell Swings 53/35lbs

20/12 Calories on Row/Bike

EC: Metcon (No Measure)

EXTRA CREDIT #1

EMOM for 15 Minutes

L-Sit Hold on Rings

Row 200/150m

Plate Pinch
*Alternate Movements.

Accumulate as much time under tension as possible on L-Sit and Plate Pinch, can be multiple sets in the minute. Plate Pinch should be difficult, but doable for at least :30-:40 per interval.

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