31
Dec
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.
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)