6
Sep
FRIDAY 9.7.18
Lowry CrossFit – CrossFit
REVISED 9.7.18 FRIDAY NIGHT SCHEDULE:
4:30pm: WOD
5:30pm: WOD
6:30pm: CANCELLED
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Couch Stretch
Barbell Warm-Up
5 Romanian Deadlifts
5 Clean Pulls
5 Power Cleans
5 Front Squats
5 Strict Press
5 Push Jerks
5 Split Jerks
MC: “Boat Race” (Time)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Record slowest round time.
Metcon (Weight)
Clean and Jerk
Alternating On the Minute x 10 (5 Rounds):
Even Minutes – 3-Position Squat Clean
Odd Minutes – 2 Push Jerks + 1 Split Jerk
3 Position- Hi-Hang, Hang, ground