MONDAY 10.12.20


MONDAY 10.12.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “Strict Handstand Push-Up Biathlon (Time)

For Time:

(20 Min Cap)

30 Strict Handstand Push-Ups

30/21 Cal AAB

20 Strict Handstand Push-Ups

30/21 Cal AAB

10 Strict Handstand Push-Ups

30/21 Cal AAB

*every additional break: 50 Double-Unders

– This will mimic the flow of the Muscle-Up Biathlon from the 2014 CrossFit Games.

– Every time we break a set before completing the required number, we must do 50 double unders.


– more abmats

– box HSPU’s

– double db strict press

1: Metcon (Weight)

3 Position Squat Clean

5 Sets:

*Positions are “top down”

Position 1- mid thigh

Position 2- knee level

Position3- low hang (2″ off floor)
Based off 1RM clean:

1) 63%

2) 66%

3) 69%

4) 72%

5) 75%


– Deadlift the bar up to full extension and squat clean the barbell from the 3 positions.

– Touch and go. Hold onto the barbell through each squat clean.

MC: “Tidying Up” (AMRAP – Rounds and Reps)


15 Power Cleans (95/65)

30 DU’s

15 Wall Balls (20/14)

30 DU’s

– over the 15 min of work you can expect to complete between 4-6 rounds.