FRIDAY 3.31.2017


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!

View Public Whiteboard

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)


Partner WOD

AMRAP 20 Minutes

With a partner

Alternate every movment

Row 250/200m

12 Burpees

12 Power Snatch 95/55


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)


12 Rounds:

Run 400m

Alternate Runs w/ partner

(6 each)