WEDNESDAY 12.26.18

Lowry CrossFit – CrossFit

Wednesday- 12.26
6:00am Canceled
9:30am- WOD
Noon- Canceled
4:30- WOD
5:30 WOD
6:30 Canceled

Thursday- 12.27
6:00am- WOD
9:30am- WOD
Noon- WOD
4:30pm- 6:30pm- OPEN GYM
6:30pm- Canceled

Friday- 12.28
6:00am- WOD
9:30am- WOD
Noon- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- OPEN GYM till 7:30

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

MC: “Bar Fight” (AMRAP – Reps)

In a 3:00 Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time remaining, Max OHS (135/95)
Score is total overhead squats. The repetitions on the movements prior to do not count towards the total

MC2: Metcon (3 Rounds for reps)

Part #1 – AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

— Rest 3:00 —

Part #2 – AMRAP 3:

9/6 Calorie Assault Bike

7 Hang Squat Cleans (115/80)

– Rest 3:00 —

Part #3 – AMRAP 3:

9/6 Calorie Assault Bike

5 Squat Cleans (135/95)
3 x AMRAP 3’s, resting 3:00 between, with our score for each part being *total repetitions*.