Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2: Metcon (5 Rounds for weight)
Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats
Track front squat loads. Build to a heavy 5.
All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.
On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.
MC: “Death Race” (Time)
15/10 Calorie Assault Bike