SATURDAY 7.16.22


SATURDAY 7.16.22

Lowry CrossFit – CrossFit

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

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1: Bench Press (5X1)

1 Bench Press @ 6/10 RPE

1 Bench Press @ 7/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

MC: “Open Arms” (3 Rounds for calories)

3 Sets

AMRAP 3 Minutes

20 Bench Press (155/105)

Max Distance Calorie Row

-Rest 1 Minute b/t sets-

Score is calories

Target Calories each set: 30/24+ Calories

Minimum Calories before scaling each set: 10/8


How to Pace: STEADY! We want a consistent score round to round. Push yourself but don’t blow up!

How it should Feel: MUSCULAR ENDURANCE! This is a classic push/pull workout focused on building upper body pressing capacity. The row will have you out of breath but pressing endurance will be the limiting factor for most!


Bench: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.


The SCALING aim hit big bench sets and a hard row each time.

Scaling option to finish near the target score:

5 Sets

AMRAP 2 Minutes

20 Bench Press (135/95)

Max Distance Calorie Row

-Rest 1 Minute b/w sets-