Lowry CrossFit – CrossFit

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1: Metcon (Weight)

Box Squat

On the Minute x 10:

2 Box Squats

– All sets at 60% of 5RM Back Squat (up 5% from last week).

– This will be a back squat to a box.

– Set the box height at parallel.

– Input the weight you used across as your score.

2: Metcon (Weight)

Walking Lunge

Athlete’s Choice (Choose One):

A) Same distance as last week. Increase weight.

B) Same weight as last week, extend distance.

A) On the 3:00 x 3 Sets:

50′ Double Dumbbell Walking Lunge

B) On the 3:00 x 3 Sets:

75′ Double Dumbbell Walking Lunge

– Dumbbells must be in proper rack position (hands on handles).

– Aim to build in weight over the 3 course of the 3 sets.

– These should get pretty heavy but remember that form trumps load.

MC: “A Thousand Words” (Time)

Teams of 2

For Time (30 Min Time Cap):

1600 M Row

50 Pull-Ups

20 Rounds of “Macho Man”

Barbell – 155 / 105 lb

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
One person working at a time. Partition reps anyway you see fit.