SATURDAY 6.18.22


SATURDAY 6.18.22

Lowry CrossFit – CrossFit

Deload Week Gang!

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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MC: “Eva Strong” (Time)

Partner Workout

5 Rounds for time:

24 Double unders (each, at the same time)

19 Toes to bar (split)

2 Clean and jerks (205/135) (split)

400m Run (each, at the same time)

5- Month

24- Day

19- Students who lost their lives

2- Teachers who lost their lives
“Eva Strong” Memorial Workout

Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.

The last WOD Eva ever did was “Gui”, on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished “Gui” as we all cheered her on.

It is her husband, Ruben, and daughter, Addy Ruiz, desire to create a hero WOD and do it in her honor, so we are doing this workout in Eva’s honor today.

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Target Time

Target Time: sub 20 minutes

Time Cap: 25 minutes


How to Pace: CHALLENGE PACE! Memorial workout here for a great cause and something worth remembering. Let’s push hard here and try to sustain consistent round times across.

How it should Feel: GASSY! Split reps, move fast and don’t let up.


Double Unders: Unbroken! Relax your shoulders and don’t speed up your cadence since it’s only 24 reps.

Toes to Bar: 1 unbroken set each. Someone will do 10 reps and the other will take the remaining 9.

Clean and Jerks: 2 reps total ( 1 each). Weight selected should not have any risk of failure. 70-75% and be mindful of your grip going into the lift.

Run: The run is together and should be at a moderate pace (75%). At this point you should be communicating with your partner on how the round pace feels and see what adjustments can be made for sustaining or increasing efforts.


The SCALING aim should allow for fast and consistent rounds with no hesitation on sets or movements.

Scaling option to finish near the target score:

Partner Workout

5 Rounds for time:

24 Single unders (each, at the same time)

19 Knees to Chest (split)

2 Clean and jerks (155/105) (split)

400m Run (each, at the same time)