Lowry CrossFit – CrossFit

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1: Metcon (9 Rounds for time)

Capacity Builder

[On the 0]: 21 Power Cleans (115/85)

[On the 2]: 21 Box Jump Overs (24″”/20″”)

[On the 4]: 21 Front Squats (115/85)

[On the 6]: 21 Power Cleans (115/85)

[On the 8]: 21 Box Jump Overs (24″”/20″”)

[On the 10]: 21 Front Squats (115/85)

[On the 12]: 21 Power Cleans (115/85)

[On the 14]: 21 Box Jump Overs (24″”/20″”)

[On the 16]: 21 Front Squats (115/85)


With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets

You’ll have 2 minutes to complete each of the 9 stations

After finishing the work, you’ll rest with whatever time remains in the 2 minute window

In order to ensure enough rest and the proper stimulus, cap each window at 1:30

Record the time it takes to complete the 21 reps at each station

Your score will be the sum total of all 9 times


Choose one weight for both of these barbell movements, based on the one that is more challenging for you

These should be light-moderate loads that you could cycle for 30+ reps unbroken when fresh

Within the workout, these sets are ideally completed with 1 break maximum

Like the power cleans, the front squat will also start with the bar on the ground instead of in a rack


There is no need to stand to full extension on top of the box

You can complete this station either lateral or box facing

You can step off the box, but should jump up to the box to count these as RX

MC: “Slumber Party” (Time)

2 Rounds:

20 Push Jerks (135/95)

4 Rounds of “Cindy”

800 Meter Run


This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components

The mix of movements, while challenging, will allow for minimal rest over the 2 rounds

The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running

The intended time range for this workout is between 15-25 minutes


Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh

Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets

The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set

These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend


1 Round of “”Cindy”” is 5 pull-ups, 10 push-ups, and 15 air squats

Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout


1000 Meter Row800 Meter Ski Erg

50/35 Calorie Assault

EC: Metcon (No Measure)



3 Giant Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold
Rest 2 Minutes Between Sets



These 3 “Giant Sets” are all about the midline

You’ll move directly from one station to the next and rest for 2 minutes following the hollow hold


Hold 1 dumbbell high up on your body throughout the movement

Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones

Choose a challenging weight, but one that will be completed with 1 break maximum

You can build in weight or stay the same across

Anchor your feet underneath a pair of dumbbells


Accumulate 30 seconds in a hollow hold for this station

For this reason, and because of the timed rest, use a running clock for this piece