Happy Halloween!

Lowry CrossFit – CrossFit

*REVISED EVENING HALLOWEEN (10.31) SCHEDULE.
Box will be open at 4:00pm and we will have one evening WOD at 4:30pm. All other evening classes will be cancelled. Morning (6:00am and 9:30am) and noon classes as scheduled. COSTUMES ENCOURAGED @ the 4:30pm WOD! Let’s get into the Halloween spirit!

Evening (4:30pm) Halloween WOD will be different than WOD posted on . Trick or Treat.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Barbell Warm-Up

1: Power Snatch (CUSTOM)

Power Snatch Ladder

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

*log 2 Power snatches

**Scale accordingly, make sure you are increasing in weights across sets if not using RX weights.

MC: “Cement Mixer” (Time)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar
*400M Run= to 500M Row or .7 on Assault Bike.