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FRIDAY 12.1.17

30
Nov

FRIDAY 12.1.17

Lowry CrossFit – CrossFit

LCF! This Saturday (12/2), we have 4 beasts participating in “Toys for Tots” @ CrossFit Salvo. Come out and cheer on “Dr. Kalhorn and the Anti-Dentites” as they compete in 3 tough wod’s. Good luck to Erin Bonthron, Simone Kalhorn, Nicholas Jackson and Ryan VanVoorhis!
Lastly- if you have the means, bring an unwrapped toy- it’s for a great cause!
Below are their heat times:
WOD Times: 9:00am, 10:45am and 12:45pm
CrossFit Salvo
975 Platte River Blvd, Unit G
Brighton, Colorado 80601

WU: Warm-up (No Measure)

500M Row

Coach Warm-Up

MC: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Alternating KB Snatches (53/35)

10/7 Calorie Row

7 Burpees over barbell
Full rounds, then switch.

MC2: Metcon (AMRAP – Rounds and Reps)

E2MOM 14

10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches
Build progressively on the snatch

SC1: Chest to Bar— Pull-Ups

SC2: Squat Snatch– Full on sprint home

EC: Deadlift (3X20)

EXTRA CREDIT

*Unbroken is the goal

RX+ (225/155)

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