Labor Day


Labor Day

Lowry CrossFit – CrossFit

Today (Labor Day) 9.2.19
9:00am WOD
**all other regularly scheduled classes canceled.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

banded shoulder distraction

hip halo

1: “21 Guns” (Time)

For Time:


Strict Pull-Ups

Strict Handstand Pushups

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


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.


800 Meter Runs

1k Row

55/40 Calorie Assault