CrossFit – Mon, Jan 2


CrossFit – Mon, Jan 2

Lowry CrossFit – CrossFit

Bulletin Board

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Metcon (Time)

10 sets

20/16 Calorie Row

10 Lateral Burpee Over Rower

-rest 1 minute b/t sets-

Target Time each set: sub 1 minutes 30 seconds

Time Cap each set: 2 minutes


How to Pace: GRIND! 10 sets is a long haul, but we want a consistently high effort here. Push the row and cruise through the burpees. 90-second sets should be the goal, so hang on for dear life!

How it should Feel: CARDIO! If you attack this right, then by sets 6-8 you should be contemplating life. Sell out on that 10th set.


Row Moderate-high effort! Start hot on the first 3-5 calories, then settle into a moderate effort (80%). Wind down the final 2 calories and get your butt off the rower. The goal should be sub-60 seconds for every row.

Lateral Burpee Over Rower : Stay low and stay moving! We don’t sprint through these by any means. Just breathe through the motion and try not to rest at the bottom. Save the hard effort for the final set.


The SCALING aim is to allow a consistent, moderate-high effort through each set.

Scaling option to finish near the target score:

10 sets

16/13 Calorie Row

8 Lateral Burpee Over Rower

-rest 1 minute b/t sets-

**Record your slowest round.

Back Squat (EMOM for 10 minutes perform 3 Back Squats.
Build up in weight each set.
Work up to a 8/10 RPE.)