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FRIDAY 8.26.16

26
Aug

FRIDAY 8.26.16

Lowry CrossFit – CrossFit

*Saturday (8/27) Schedule:
8:00am WOD
On-Ramp and Open Gym cancelled in lieu of LCF field day.

LCF!! Field day is this Saturday , 8.27, in Northfield Stapleton (Central Park Blvd and 70). What can you expect at Field day? Potentially the greatest day of your life. Expect traditional and non-traditional (involving adult beverages) games and a pool outing shortly after. The games will start at 10:00am and pool time starts at noon.ish.
8863 E. 47th avenue
Denver- 80238

View Public Whiteboard

Warm-up

Floss Ankles/Quads just above knee

4 minutes

3 Rounds:

10 Lateral Goblet Squats

10 RIng Rows

40 Double Unders

1: Back Squat (3X3)

*working sets 3X3 @ 87.5 of 1RM BS

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Cal Row

10 Wallballs

10 Chest 2 Bar Pull-Ups
Wallballs

RX+ 30/20

RX 20/14

Chest 2 Bar RX/RX+

SC1 Pull-Ups

SC2 Ring Rows

EC1: Metcon (Distance)

COMPETITORS EXTRA CREDIT #1

25min Row for Distance
*Before the Row go for a 5:00 jog, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row

**Must keep heart rate BPM below 180 minus your age

EC2: Back Rack Lunge (4X10)

COMPETITORS EXTRA CREDIT #2

*AHAP

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