Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

View Public Whiteboard

WU: Warm-up (No Measure)

Coaches Choice

MC: “Filet Mignon” (No Measure)

20 Minute EMOM

4 Rounds

Minute 1: 50’ Sled Push (light/moderate weight) or Sand Bag Bear Hug Carry (Moderate Heavy Load)

Minute 2: 4 Bar Muscle-Ups

Minute 3: 5 Power Cleans (155/105)

Minute 4: 15/12 Calorie Ski (OR Row OR 150m Run)

Minute 5: Rest

*Don’t go over 70% intensity

Score is a checkmark!

Target Time each minute: sub 40 seconds

Time Cap each minute: 55 seconds


How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.

How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.


Sled push: Smooth, with a faster power walk is the aim.

Bar Muscle Ups: Smooth and unbroken is the goal!

Power Cleans: Quick singles here. Set up, Grip, Rip and Pull.

Ski: Kick into a moderate/fast pace to get the calories done and move onto the next station.


The SCALING aim is to allow us to move steadily through the workout without over taxing any body part or system.

Scaling option to finish near the target score:

20 Minute EMOM

Minute 1: 50’ Sled Push (light weight)

Minute 2: 3 Bar Muscle-Ups

Minute 3: 4 Power Cleans (135/95)

Minute 4: 12/10 Calorie Ski (OR Row)

Minute 5: Rest

*Don’t go over 70% intensity

1: Back Squat (3X4)

3 Back Squat x 4 sets

* Build to a heavy triple for the day

* Rest as needed between sets *

EC1a: Front Rack Lunge (5X4)

You will do 5 sets of 4 reps of Front Rack Lunges and 1 rep of Power Clean and Push Press (20 total Front Rack Lunges and 5 total Power Clean & Push Press)

EC1b: Metcon (Weight)

1 Power Clean & Push Press for load x 5 working sets

– Superset with Front Rack Lunge

– You will need 2 barbells

*Rest as needed
How to approach the lifts

Record each set as your score for load

Superset means once the Front Rack Lunge is complete try and go right into Power Clean and Push Press with little rest between (transition should be less then 30 seconds). You may then rest as needed after the Power Clean and Push Press.

Front Rack Lunge Weight should increae and Power Clean + Push Press should increase across the 5 sets.