TUESDAY 11.20.18

Lowry CrossFit – CrossFit

** THANKSGIVING WEEK SCHEDULE
Tuesday (11.20): Regular Schedule
Wednesday (11.21): 7:30pm On Ramp canceled.
Thanksgiving (11.22): Doors open at 9:00am- WOD at 9:30am. All other classes canceled.
Friday (11.23): 6:00am, 9:30am, Noon- CANCELED, 4:30pm and 5:30pm, 6:30pm CANCELED

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Power Snatch (10X1)

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

2: Metcon (Time)

21-18-15-12-9:

Assault Bike Calories (Same for Males & Females)

16 Dumbbell Power Snatches (50/35)
After Each Set:

200 Meter Sandbag Run (50/35) or medball (20/14)

EC: Metcon (Time)

EXTRA CREDIT:

3 Sets:

30/21 Calorie Row

Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:

30/21 Calorie Row

Rest :30 Seconds Between