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FRIDAY 8.17.18

16
Aug

FRIDAY 8.17.18

Lowry CrossFit – CrossFit

FRIDAY NIGHT LIGHTS! Come join us for burgers/RP/Paleo/Whole 30/Keto/WAG/Atkins.. and beers during the afternoon classes. We’ll open the gym at 4:00pm and run heats of Nancy till 6:00pm.

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WU: Warm-up (No Measure)

:30 Seconds

Quad Stretch

Knuckle Drags

Active Samson

PVC Pass Throughs

Cradle Stretch

Active Spidermans

Air Squats

PVC Pass Throughs

Side Lunge

Push-up to Down Dog

PVC Overhead Squats

Barbell Warm-Up

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

1: Pausing Overhead Squat (Build to a Heavy Set of 2)

Pause for 3 seconds in the bottom of each repetition.

MC: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 x 12 Bulgarian Split Squats, each leg

3 x 18 Barbell Good Mornings

3 x 100 Meter Kettlebell Front Rack Carry

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