FRIDAY 4.26.19

Lowry CrossFit – CrossFit

REVISED FRIDAY EVENING SCHEDULE:
4:30pm- WOD
5:30pm- WOD
6:30pm- Canceled.

Sorry for the inconvenience. All other classes regularly scheduled.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

MC: “Girls Gone Wild” (3 Rounds for time)

“Fran” on the 0:00:

21-15-9

Thrusters (95/65)

Pull-ups

“Diane” on the 4:00:

21-15-9

Deadlifts (225/155)

Handstand Push-ups

“Amanda” on the 8:00

9-7-5

Ring Muscle-ups

Squat Snatch (135/95)
Last completed on July 30, 2018. This is our second time completing “Girls Gone Wild”.

EC: Metcon (No Measure)

EXTRA CREDIT:

3 Rounds, Not for Time:

250m Row @ 2K Pace + 10 Seconds

250m Row @ 2K Pace + 3

250m Row @ 2K Pace + 10 Seconds

250m Row @ 2K Pace

Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10

250m Row @ 2:03

250m Row @ 2:10

250m Row @ 2:00