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FRIDAY 9.7.18

6
Sep

FRIDAY 9.7.18

Lowry CrossFit – CrossFit

REVISED 9.7.18 FRIDAY NIGHT SCHEDULE:
4:30pm: WOD
5:30pm: WOD
6:30pm: CANCELLED

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Couch Stretch

Barbell Warm-Up

5 Romanian Deadlifts

5 Clean Pulls

5 Power Cleans

5 Front Squats

5 Strict Press

5 Push Jerks

5 Split Jerks

MC: “Boat Race” (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.
Record slowest round time.

Metcon (Weight)

Clean and Jerk

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 3-Position Squat Clean

Odd Minutes – 2 Push Jerks + 1 Split Jerk
3 Position- Hi-Hang, Hang, ground

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