Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Front Squat (Custom)

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%


Complete the listed reps and rest until the top of the next 2 minute window

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00

Percentages are based off your 1RM Front Squat

MC: “Workaholic” (Time)

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)

There is no rest between these 3-round couplet workouts

Looking for these 6 total rounds to take around 15-20 minutes to complete

Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets

Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets

Choose a thruster weight that allows you to complete the 15 reps within 2 sets


Chest to Bar Pull-ups

Reduce Reps

Chin Over Bar Pull-ups

Banded or Jumping Chest to Bar Pull-ups

EC: Metcon (No Measure)


Skill Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge

25 Hip Extensions

12 Single Dumbbell Box Step-ups (24/20)
Rest 2 Minutes Between Sets


Move with a purpose between these 3 stations while maintaining quality of movement

There is no scored time component score

Separate dumbbells can be use for the overhead lunge and box step-up

A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups

Alternate hands every 50′ for the overhead lunge and alternate legs every step for the weighted step-ups

We are looking to get the weight to our shoulders for all step-ups, so avoid holding onto by your side