WEDNESDAY 3.27.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Alternating OTM x 16 (4 Rounds):

Station 1 – 12/9 Calorie Bike or Row

Station 2 – 30-50 Double-Unders

Station 3 – 10 Slow Glute Bridges

Station 4 – Mobility Station

Mobility Stations:

Round #1 – Walkouts

Round #2 – Russian Baby Makers –

Round #3 – Cossack Squat –

Round #4 – Inchworms

MC: “Dead Broke” (3 Rounds for reps)

On the 0:00, Part #1:

In a 5:00 Window…

Buy-In: 50/35 Calorie Row

Time Remaining, AMRAP:

12 Deadlifts (185/135)

8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:

In a 5:00 Window…

Buy-In: 35/25 Calorie Row

Time Remaining, AMRAP:

8 Deadlifts (225/155)

8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:

In a 5:00 Window…

Buy-In: 20/15 Calorie Row

Time Remaining, AMRAP:

4 Deadlifts (245/165)

8 Box Jump Overs