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FRIDAY 6.21.19

20
Jun

FRIDAY 6.21.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Deadlift (CUSTOM)

Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build upon for two scored lifts… a 1-Rep and a 10-Rep.

Not for time, resting ~1:30-2:00 between:

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 70%, 1 Rep @ 80%

3 reps @ 70%, 1 Rep @ 85%

Following, take 12:00 total to build to a heavy at each, in this order:

1. Heavy Single

2. Heavy 10-Rep

MC: “El Nino” (Time)

For Time:

1 Mile Run

50 DB Snatches (50/35)

400 Meter Wreckbag Run (50/35)

30 Pull-Ups

20 Burpee Box Jumps (24″/20″)

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