TUESDAY 10.30.18

Lowry CrossFit – CrossFit

*REVISED EVENING HALLOWEEN (10.31) SCHEDULE.
Box will be open at 4:00pm and we will have one evening WOD at 4:30pm. All other evening classes will be cancelled. Morning (6:00am and 9:30am) and noon classes as scheduled. COSTUMES ENCOURAGED @ the 4:30pm WOD! Let’s get into the Halloween spirit!

Evening (4:30pm) Halloween WOD will be different than WOD posted on WODIFY. Trick or Treat.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Metcon (No Measure)

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

MC: Metcon (Time)

For Time:

21 Hang Power Cleans (135/95)

21 Barbell Facing Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Barbell Facing Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Barbell Facing Burpees

50 Double Unders
SC1: 95/65

EC: Metcon (No Measure)

EXTRA CREDIT:

Bike Conditioning

10 Sets, Not For Score:

45 Seconds Easy

15 Seconds Fast