TUESDAY 6.16.20


TUESDAY 6.16.20

Lowry CrossFit – CrossFit

“Hard Hat” Week #11 – Deload Week
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MC: “Pay Dirt” (Time)

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (50’s/35’s)


We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes


The double dumbbell burpee flows like this:

Hit your chest to the ground between the dumbbells

Jump or step your feet to inside of the dumbbells

Deadlift the weight to full extension

Repeat for 9 total reps each round

Let’s choose weights that allow you to clear this station in right around 1 minute

It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee

This makes it easier to return them to the correct spot when transitioning to the next rep

MC: Metcon (No Measure)

Body Armor

15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):

5 Strict Toes to Bar

15 Weighted Sit-ups

25 Banded Good Mornings