WEDNESDAY 11.21.18

Lowry CrossFit – CrossFit

* THANKSGIVING WEEK 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 WOD
9:30am WOD
Noon CANCELED
4:30pm WOD
5:30pm WOD
6:30pm CANCELED

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MC: Metcon (3 Rounds for time)

Barbell Cycling

On the 0:00…

15-12-9:

Front Squats (95/65)

Lateral Barbell Burpees

On the 4:00…

12-9-6:

Front Squats (115/80)

Burpee Box Jumps (24/20)

On the 8:00…

9-6-3:

Front Squats (135/95)

Burpee Box Jump Overs (24/20)

EC: Metcon (No Measure)

EXTRA CREDIT:

Alternating On the Minute x 16 (4 Rounds)

Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)

Minute 2: 9 Deadlifts (275/185)

Minute 3: 60 Double Unders

Minute 4: Rest