20
Jun
FRIDAY 6.21.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Deadlift (CUSTOM)
Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build upon for two scored lifts… a 1-Rep and a 10-Rep.
Not for time, resting ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Following, take 12:00 total to build to a heavy at each, in this order:
1. Heavy Single
2. Heavy 10-Rep
MC: “El Nino” (Time)
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)