WEDNESDAY 10.16.19


WEDNESDAY 10.16.19

Lowry CrossFit – CrossFit

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WU: Metcon (6 Rounds for calories)

“Wednesday Primer”

3 Rounds (18:00 total):


30-40% of your Max Strict HSPU

12 CTB Pull-Ups

Max Calorie Assault Bike

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 1:00

There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.

We’re alternating intervals, where movements change – CTB + Bike in the first interval, and BJO + Row in the second.

Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 CTB Pull-Ups, and they spend the remainder of the 2 minutes on the bike (let’s say thats 1 minute of work or so). There is a single minute of rest after each interval.

Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let’s move at 85% on the bike and row. Not max effort – but working for the remaining duration.

Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.

This is not for a competitive score, but let’s track all six sets of calories.

MC: Metcon (No Measure)


Even: 20 Sit ups

Odd: 2-3 Wall Walks
* Handstand Walks can be practiced on the odd minutes for 30-45 seconds.

Sit-Ups can be weighted.