SATURDAY 7.25.20


SATURDAY 7.25.20

Lowry CrossFit – CrossFit

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MC: “Lady Bug” (Time)

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”


Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14) (Kilos: 9/6)

30 Box Jumps (24/20)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (53/35) (Kilos: 24/16)

12 Pull-ups

This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio

The intended time range here is between 20-30 minutes


These are regular box jumps, so we’ll stand to full extension at the top of each rep

Jump up to the box to complete this station as prescribed

While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when in training to avoid injury


Choose a weight that you can complete for 50+ reps unbroken when fresh

Men throw to a 10 foot target

Women throw to a 9 foot target


Choose a load that you can complete with 1 break max within the workout

These are full swings, finishing all the way overhead


If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written