SATURDAY 8.27.22


SATURDAY 8.27.22

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: “Cheese Pizza” (AMRAP – Rounds and Reps)

AMRAP 10 minutes

100m Run [each round add 100 meters]

10 Ring Push Ups

15 Toes to Bar

20 Box Jumps (24/20)

Target Rounds: 3+

Minimum Rounds before scaling: 2.5


How to Pace: STEADY! We’d like you to hold the same intensity throughout this entire workout (similar to Wednesday’s). Think of it again like a 1.5 mile run at a pace that is moderate/fast. We are working on consistent pacing inside of a 10 minute metcon.

How it should Feel: MUSCULAR ENDURANCE. The upper body push/pull with gymnastics into the jump/run will make your arms and legs be tested in a moderately challenging way.


Run: Smooth pacing without slowing down as the distance adds up.

Ring Push Ups: Stay tight in your core and keep the rings close! These can go fast, so break early if needed. Walk rings forward to scale if needed to make it less horizontal.

Toes to Bar: Unbroken or 2 sets would be ideal.

Box Jumps: Steady Pace since you are going to the bike right after the box


The SCALING aim is to stay moving and finish near the target score!

Scaling option to finish near the target score:

10 minute AMRAP:

100m Run [each round add 100 meters]

5 Ring Push Ups

10 Toes to Bar

15 Box Jumps (24/20)

EC: Metcon (No Measure)

Extra Credit:

3-4 Rounds

10 Ring Row – Feet Elevated

15 Ring Dips

15 Seated Alternating DB Curl

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30yd Double DB Overhead Carry (Left– as heavy as possible)

30yd Double DB Overhead Carry (Right – as heavy as possible)

-Rest 1-2 min b/t round-