Happy New Years!

Lowry CrossFit – CrossFit

Holiday Schedule. Please register for open gym times on Wodify (9 person cap).

New Years Day: Friday, 1/1/21
9:00am- WOD
10:00am- 12:00pm- Open Gym

Saturday, 1/2/21
8:00am- WOD

**all other classes canceled.

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WU: Warm-up (No Measure)

Warm Up

2 min erg

5 reps /5 moves barbell warm up

(Romanian Deadlift, Front Squat, OH Press and Reach, Good Morning, Back Squat)

Foam Roll as needed

5 min to warm up squat clean

1: Metcon (Weight)

Running clock

0:00-9:00

Every 90 seconds: 6 rounds – 3 position squat clean (Hang, Low Hang, Full)

Round 1 – 60% 1RM Squat Clean

Round 1 – 65% 1RM

Round 3 – 70% 1RM

Rounds 4-6: Build to heavy

2: Metcon (AMRAP – Rounds and Reps)

12:00-32:00

Teams of 3: AMRAP 20

7 Squat Cleans (135/95)

7 Bar Facing Burpees

7 Pull-ups

3: Metcon (Time)

35:00

Teams of 3: 150 Wall Balls for time (20/14 lb WB to 10’/9’ target)