30
Oct
HAPPY HALLOWEEN!
Lowry CrossFit – CrossFit
Evening classes- let’s get into the Halloween spirit and wear costumes to WOD in!
WU: Warm-up (No Measure)
2:00 DU practice
Group Warm- Up
1: Handstand Push-ups (CUSTOM)
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
**Rest as little as needed between unbroken sets and rest 2:00 between rounds.
MC: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
EC: Metcon (No Measure)
EXTRA CREDIT
Midline
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row