WEDNESDAY 7.31.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Good Mornings

1: Tempo Clean Deadlift (7X1)

Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

MC: “Ninja Turtle” (5 Rounds for time)

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike