2
Dec
FRIDAY 12.2.16
Lowry CrossFit – CrossFit
LCF! This Saturday (12/3), we have 4 beasts participating in “Toys for Tots” @ CrossFit Salvo. Come out and cheer on “The Jackson 4” as they compete in 3 tough wod’s. Good luck Erin Bonthron, Ryan VanVoorhis, Julie Noi, Nicholas Jackson!
Lastly- if you have the means, bring an unwrapped toy- it’s for a great cause!
Below are their heat times:
Saturday WOD Times: 9:20am, 11:15am and 1:40pm.
CrossFit Salvo
975 Platte River Blvd, Unit G
Brighton, Colorado 80601
WU: Warm-up (No Measure)
500M Row
Light Foam Roll
3 Rounds
:30 Squat Hold
10 Thrusters (45/35)
1: 5RM Back Squat (1X5)
*heavy 5 rep
MC: Metcon (Time)
3 Rounds For Time:
RX
10 KB Snatch (53/35)
25 Wallballs (20/14)
RX+
20 KB Snatch (70/53)
50 Wallballs (20/14)
EC1: Muscle-ups (6 Rounds- Max Effort)
*rest 2:00 minutes between each set
EC2: Metcon (Time)
4 Rounds:
Row 500m
Run 400m
Rest 3:00
*Max Effort