WEDNESDAY 3.31.21

Lowry CrossFit – CrossFit

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MC: “Wiped Clean” (Time)

5 Rounds On The 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 115 / 80 lb
Stimulus

– Conditioning Category: Sprint

– Looking for a weight on the bar that we feel confident we could cycle for 15+ clean and jerks unbroken when fresh.

– Rounds should take roughly 2:30-3:00 giving us at least 1:00 to rest before the start of each round.

– 5 Scores: Record your time on each interval. Your final score will be your slowest round.

CLEAN AND JERKS

– Double Dumbbell

– Single Dumbbell (8 Reps)

– Reduce Weights

– Odd Object Ground To Overhead

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline

4 Rounds:

:20s GHDSU

:10s Rest

:20s GHD Face Up Hold

:10s Rest

Directly Into…

4 Rounds:

:20s GHD Hip Extensions

:10s Rest

:20s GHD Hip Extension Hold

:10s Rest