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FRIDAY 9.22.17

21
Sep

FRIDAY 9.22.17

Lowry CrossFit – CrossFit

LCF! This Saturday (9/23) we have two teams competing in Girls Gone RX @ Elitch Gardens. What a great way to spend a Saturday, watching our squad do CF and riding fun rides!
3 Broads, 1 B Cup: Shala Giardini, Chelsea Brown and Julie Noi.
8:00am, 10:24am, 11:40am, 2:40pm
WOD Killas: Cassandra Marie Nowaczyk, Denise Walker and Erica Rew.
9:30am, 11:00am, 2:04pm,4:40pm
Tickets are discounted. Only $30! http://www.elitchgardens.com/GirlsGoneRXCrossfit
Good Luck Ladies!

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WU: Warm-up (No Measure)

2:00 Row, Run or Jump Rope

Foam Roll

Barbell Warm-Up

2 Rounds:

5 Good Mornings (45/35)

5 Romanian Deadlifts

5 Bent Over Barbell Rows

5 Hang High Pulls

5 Power Cleans

EMOM: Metcon (Weight)

EMOM 8

2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

1: Pausing Clean Deadlift (5×2 @ 70%)

2 Second Pause at Knee

MC: “Pull Over” (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees

EC: Metcon (AMRAP – Rounds)

EXTRA CREDIT

EMOM x 12

1st: 15 GHD Sit-Ups

2nd: 20 Hip Extensions

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