FRIDAY 4.12.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans

200m Row + 5 Strict Presses + 5 Push Presses

200m Row + 5 Power Snatches + 5 Front Squats

After each round, complete:

3 Walkouts

4 Strict Pull-Ups

5 Russian Baby Makers

6 Kip Swings (on bar or rings)

7 Pausing Glute Bridges

1: “Van Damme” (Time)

For Time:

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups
Barbell Scale

95/65

Ring MU or Bar MU

C2B Pull-Up

1: Deadlift (CUSTOM)

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 72%

Set #2 – 1 Deadlift @ 79%

Set #3 – 3 Deadlifts @ 72%

Set #4 – 1 Deadlift @ 84%

Set #5 – 3 Deadlifts @ 72%

Set #6 – 1 Deadlift @ 89%

*log 1 @ 89%