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FRIDAY 8.31.18

30
Aug

FRIDAY 8.31.18

Lowry CrossFit – CrossFit

WEEKEND SCHEDULE
Saturday- 9.1.18
8:00am WOD
9:00am-11:00am Open Gym
*9:00am On-Ramp Cancelled

Sunday- 9.2.18
11:00am-1:00pm Open Gym

LABOR DAY SCHEDULE.
Monday- 9.3.18
8:00am WOD
*All other regularly scheduled classes cancelled.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Couch Stretch

Barbell Warm-Up

1: Clean & Jerk Complex 8.31.18 (On the 2:00 x 7)

Hang Power Clean

Hang Squat Clean

Push Jerk

Split Jerk
Build to a heavy

2: Deadlift (EMOM 8)

2 Repetitions (Week 3/3. Aim to beat last week)

MC: “Go Fish” (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)
If short on rowers, stagger heats by 5 minutes.

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