Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets:

0:45 Bike (Easy/Moderate)

0:45 Row OR Ski (Easy/Moderate)

5 Half Bottom Burpees

5 Spiderman Lunge Stretch (each side)

2 Half Way Up Rope Climbs

MC: “Boogie Oogie Oogie” (3 Rounds for time)

Partner Workout

3 sets

15 Synchro Bar Facing Burpees

10/8 Rope Climbs (split)

15 Synchro Bar Facing Burpees

-Rest 1:1 b/t sets-

*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d

Target Time Each Set: sub 3 minutes 30 seconds

Time Cap Each Set: 5 minutes


How to Pace: CHALLENGE! We want you to push the pace here to see how hard you can push on the burpees and keep that pace on your rope climbs.

How it should Feel: GASSY! These will be quick rounds so you will be breathing heavy fast. Lock in and try not to blow up early.


Bar Facing Burpee: Everyone knows their pace here. Get into that early and maybe push it a little bit on the back half of each set.

Rope Climb: Key is going to be focusing on coming down from the top and limiting rest in between reps.


The SCALING aim is for you to see how fast you can go and keep your rope climb pace.

Scaling option to finish near the target score:

3 Sets

10 Bar Facing Burpee

3/2 Rope Climb

10 Bar Facing Burpee

-Rest 1:1-

1: Metcon (No Measure)

4 Rounds

10 Seated Double DB Shoulder Press @ moderate weight – maintain quality

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

20 Russian Kettlebell Swing @ heavy weight – maintain quality

-Rest 3 min b/t round-