FRIDAY 9.27.19


FRIDAY 9.27.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

MC: “Gut Feeling” (AMRAP – Rounds and Reps)


12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups

In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20

Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout

Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout

There is no need to stand to full extension on the burpee box jump overs

MC2: Metcon (3 Rounds for time)

Capacity Builder

3 Sets For Time:

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

15 Toes to Bar
Rest 2 Minutes Between Sets


Enter 3 separate scores across these three rounds, with the score being the slowest round

With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar

Choose weights/variations on each that you can complete 20+ reps unbroken when fresh

Within the workout, looking to complete these with 1 break max