WEDNESDAY 10.14.20

Lowry CrossFit – CrossFit

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MC: “Gymnastic Stamina 10.14.20” (Time)

For Time:

21-15-9

Calorie Assault Bike

Bar- Facing Burpees
This will be repeated one week from today.

STIMULUS

– This classic couplet rep scheme should be one where we push the pace.

MC2: “Again and Again” (Time)

On the 10:00 x 3 rounds:

400M Run

30/24 Calorie Row

200M Sandbag Run (50/35)

20 Double Dumbbell Squats (50/35)
STIMULUS

– This cardio- heavy interval workout has us beginning a new round every 10 minutes.

– New rounds begin on the (0:00- 10:00-20:00)

– Your final score will be the slowest of the 3 rounds.

– To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to compete.

EC: Metcon (No Measure)

Extra Credit:

Body Armor

3 Giant Sets:

9 Single Legged Romanian Deadlift (each side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs