CrossFit – Fri, Nov 11
Lowry CrossFit – CrossFit
Bulletin Board
Today and everyday, we honor Veterans from past and present- thank you
Two workout options: “Bert” or “Chad” The strength will be extra credit for those that interested.
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
“CHAD 1000X” (Time)
“Chad 1000x”
For Time:
1,000 Box Step-Ups
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout:
1. Slick // No rucksack. You pick the height of the step-ups.
2. Standard // 30/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.
“Bert” (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
TARGET SCORE
Target Time: sub 40 minutes
Time Cap: 1 hour
EC1: Dip + Split Jerk (5 Rounds for weight)
2 Dip + 1 Split Jerk @ 7/10 RPE
2 Dip + 1 Split Jerk @ 7.5/10 RPE
2 Dip + 1 Split Jerk @ 8/10 RPE
1 Dip + 1 Split Jerk @ 8.5/10 RPE
1 Dip + 1 Split Jerk @ 9/10 RPE
EC2: Back Squat
6×1 @86% 1RM Back Squat