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FRIDAY 12.2.16

2
Dec

FRIDAY 12.2.16

Lowry CrossFit – CrossFit

LCF! This Saturday (12/3), we have 4 beasts participating in “Toys for Tots” @ CrossFit Salvo. Come out and cheer on “The Jackson 4” as they compete in 3 tough wod’s. Good luck Erin Bonthron, Ryan VanVoorhis, Julie Noi, Nicholas Jackson!
Lastly- if you have the means, bring an unwrapped toy- it’s for a great cause!
Below are their heat times:
Saturday WOD Times: 9:20am, 11:15am and 1:40pm.
CrossFit Salvo
975 Platte River Blvd, Unit G
Brighton, Colorado 80601

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Light Foam Roll

3 Rounds

:30 Squat Hold

10 Thrusters (45/35)

1: 5RM Back Squat (1X5)

*heavy 5 rep

MC: Metcon (Time)

3 Rounds For Time:

RX

10 KB Snatch (53/35)

25 Wallballs (20/14)

RX+

20 KB Snatch (70/53)

50 Wallballs (20/14)

EC1: Muscle-ups (6 Rounds- Max Effort)

*rest 2:00 minutes between each set

EC2: Metcon (Time)

4 Rounds:

Row 500m

Run 400m

Rest 3:00
*Max Effort

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