FRIDAY 3.31.2017
Lowry CrossFit – CrossFit
This Saturday (4/1) our very own Ryan VanVoorhis will be competing in his first USAW sanctioned Olympic Weightlifting competition. He will be competing in the Snatch and Clean and Jerk and will lift at 3:00pm. The event will be held at the Blue Moon Brewery-
3750 Chestnut Place
Denver, 80216.
Tannen and Dave will also be celebrating their birthdays at the brewery at 2:00pm. So excited to wish T and Dave a happy bday and root on Ryan as he competes.
It’s going to be a fun day of celebrating with our Lowry family!
WU: Warm-up (No Measure)
Row 500M
Foam Roll/Mobilize Upperbody/Lowerbody
10 min
MC: Metcon (Weight)
In 30 Minutes
w/ a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”
30 min and you’re done. Move fast. Rest times will be minimal.
MC: Metcon (AMRAP – Rounds and Reps)
RX
Partner WOD
AMRAP 20 Minutes
With a partner
Alternate every movment
Row 250/200m
12 Burpees
12 Power Snatch 95/55
RX+
AMRAP 20 Minutes
With a partner
Complete a full round then switch
Row 250/200m
12 Lateral Burpees over Rower
12 Power Snatch 115/75lbs
EC: Metcon (Time)
EXTRA CREDIT
12 Rounds:
Run 400m
Alternate Runs w/ partner
(6 each)