MONDAY 6.25.18


MONDAY 6.25.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Quick Single Unders

Active Spidermans

High Single Unders

Alternating Bird Dogs

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1: Metcon (AMRAP – Reps)

Alternating On the Minute x 12 (6 Rounds):

Even – 30 Seconds Max Strict Ring Dips

Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round. Deadlifts are

intended to be touch and go, building to a heavy set of 2 on the final round.

MC: Metcon (AMRAP – Rounds and Reps)


6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

EC: Muscle-ups (Max Unbroken Ring Muscle-ups)


*Baseline testing 2/2. 30 for time last week, max unbroken this week.