SATURDAY 1.5.19
Lowry CrossFit – CrossFit
Saturday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym
*On Ramp Canceled and will resume Monday 1.7.19 @ 7:30pm.
Sunday 1.6.19
10:00am-12:00pm- Open Gym
WU: Warm-up (No Measure)
500M Roll
Foam Roll
Group Warm-Up
10 min
MC1: Metcon (Time)
Teams of 2
For Time:
90 DU’s (each partner) while partner deadlift hold (135/95)
30 Power Cleans (135/95)
400M Run (together)
90 DU’s (each partner) while partner deadlift hold (135/95)
30 Thrusters (135/95)
400M Run (together)
90 DU’s (each partner) while partner deadlift hold (135/95)
20 minute time cap
*begin DU’s once partner has picked up barbell
* 90 DU’s each person
* one person working at a time for power clean and thrusters. Reps are cumulative
5 min rest to begin prep for WOD #2
MC2: Metcon (Time)
Teams of 2
For Time:
100 Box Jumps (24/20)
80 OH Lunges (45/25 bumper)
60 Pull-Ups
40 Sync Burpees
20 Cal Row (each person)
20 minute time cap
*One person working at a time except for burpees
*Box Jump, OH Lung, Pull-Up reps are cumulative
*40 syncro burpees each person