20
Dec
FRIDAY 12.21.18
Lowry CrossFit – CrossFit
REVISED SATURDAY 12.21 SCHEDULE
9:00am WOD “12 Days of Christmas”
* 9:00am ON RAMP canceled
** Open Gym 10:00am-11:00am
12 Days of Christmas will also be the Monday (12/24) WOD.
Christmas Eve Schedule
9:30am WOD
12:00pm-1:30pm Open Gym
*all other classes canceled.
WU: Warm-up (No Measure)
500M Foam Roll
Coaches Choice
MC: “Vader” (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
1: Jerk Complex 12.21 (EMOM 10)
On the Minute x 10:
1 Push Jerk + 1 Split Jerk
*build to a heavy