Labor Day
Lowry CrossFit – CrossFit
Today (Labor Day) 9.2.19
9:00am WOD
**all other regularly scheduled classes canceled.
WU: Warm-up (No Measure)
500M Row
Foam Roll
banded shoulder distraction
hip halo
1: “21 Guns” (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
STIMULUS
21 Guns is a repeat from the start of the Sled Dog Cycle on 7.2.19
If you recorded your score previously, it will slow below the workout
Choose variations or rep numbers that allow you to complete the sets of 21 in 2-3 sets when fresh
2: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
STIMULUS
Today is the final iteration of our stamina squats, increasing 3% over last week
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds
MC: “Dive Bar” (Time)
Teams of 2
For Time:
800 Meter Run
100 Barbell Thrusters (75/55)
800 Meter Run
50 Barbell-Facing Burpees
800 Meter Run
100 Barbell Thrusters (75/55)
*30 min cap
Both people run at the same time.
One person working at a time for thrusters and burpees. Partition reps as needed.
SUBSTITUTIONS
800 Meter Runs
1k Row
55/40 Calorie Assault