Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Coaches Choice

MC: “Here Comes the Sun” (Time)

2 Sets (1 Set every 7 minutes)

150 Double Unders

50 Wall Balls (20/14)

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes


How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.

How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!


Double Unders: This is a BIG set! If you can handle 1-2 sets, then go for it (even if it costs you on the wall balls). Otherwise aim for a challenging rope speed for you while minimizing trip ups.

Wall Balls: 50 is another formidable set for us! Unbroken is the gold standard, but set it down if you have to before completely redlining.


The SCALING aim is to keep intensity high and finish near the target time!

Scaling option to finish near the target score:

2 Sets (1 Set every 7 minutes)

90 Double Unders

30 Wall Balls (20/14)

1: Metcon (Weight)

2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean

2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean

– Catch the Power Clean at Parallel with a 1-second pause in receiving position –
* Rest as needed between sets *

2: Metcon (Weight)

1 Jerk From Behind The Neck + 1 Jerk (Split or Push) x 4 sets

– Move up in weight each set

* Rest as needed between sets *

3: Bench Press (5-3-1-5)

How to approach the lifts

Not working up to a max, but a comfortable, smooth set.

Record each set as your score

Example Sets

Set 1:

5 Bench Press @185#

-rest 60-90 seconds –

Set 2:

3 Bench Press @225#

-rest 60-90 seconds –

Set 3:

1 Bench Press @255#

-rest 60-90 seconds –

Set 4:

5 Bench Press @225#

Based off a 300# Bench Press 1RM