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WOD

14
Dec

FRIDAY 12.15.17

Lowry CrossFit – CrossFit

Revised FRIDAY (12/15) evening schedule:
4:30pm
5:30pm

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm Up

1: Squat Clean Thruster (EMOM 10)

On the Minute x 10

1 Squat Clean Thruster

MC: Metcon (AMRAP – Reps)

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

EC: Metcon (No Measure)

EXTRA CREDIT

On the Minute x 16 (4 Rounds)

Minute 1 – 18/14 Calorie Row

Minute 2 – 15/12 Calorie Row

Minute 3 – 12/9 Calorie Row

Minute 4 – Rest