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FRIDAY 10.12.18

11
Oct

FRIDAY 10.12.18

Lowry CrossFit – CrossFit

This Saturday (10/13) we have 3 teams of 2 participating in the Festivus competition held at CrossFit Loop. Come cheer on and root for Liz Salisbury and Carol Diaz, Melissa Wood and Destiny Babb, Alex Miklin and Joshua Randels, as they tackle some tough WOD’s throughout the day. Below are their heat times. GO TEAM LCF!!
Gym Wives (Liz and Carolina)- 8:10am, 10:17am and 12:47pm
Taco-Saurus and Marga-Rex (Destiny and Mel)- 8:20am, 10:29am and 1:02pm
Blue Vikings (Josh and Alex)-9:10am, 11:29am and 2:17pm
CrossFit Loop
136 South Wilcox Street
Castle Rock 80104

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Coaches Choice

1: Squat Clean (CUSTOM)

Minutes 1-2-3: 3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

*Log 96%

MC: “Tripled Up” (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Row

….

Continue to add (3) reps until finish

EC1: Front Squat (CUSTOM)

EXTRA CREDIT

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

*Log 92%

EC2: Metcon (Time)

EXTRA CREDIT #2

For Time:

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups

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