FRIDAY 4.9.16

Lowry CrossFit – CrossFit

** Revised Friday night schedule.
4:30-7:30 will be run like open gym. Come in and do the day’s WOD, make up a WOD, work on a skill or lift some heavy $hit. Earlier classes will be run in class format.

View Public Whiteboard

SKILL WORK

Handstand Progressions

(http://gymnasticswod.com/content/handstand-against-wall-progression-pt1)

OLY COMPLEX (Every :90 complete 1 complex for 12 minutes)

3 Front Squats

1 Jerk
**build to heavy 1.

Metcon (Time)

5 Rounds For Time:

5 Handstand Push Ups

6 Squat Cleans (155/105)

7 Toes 2 Bar