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SATURDAY 1.5.19

4
Jan

SATURDAY 1.5.19

Lowry CrossFit – CrossFit

Saturday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym
*On Ramp Canceled and will resume Monday 1.7.19 @ 7:30pm.

Sunday 1.6.19
10:00am-12:00pm- Open Gym

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WU: Warm-up (No Measure)

500M Roll

Foam Roll

Group Warm-Up
10 min

MC1: Metcon (Time)

Teams of 2

For Time:

90 DU’s (each partner) while partner deadlift hold (135/95)

30 Power Cleans (135/95)

400M Run (together)

90 DU’s (each partner) while partner deadlift hold (135/95)

30 Thrusters (135/95)

400M Run (together)

90 DU’s (each partner) while partner deadlift hold (135/95)
20 minute time cap

*begin DU’s once partner has picked up barbell

* 90 DU’s each person

* one person working at a time for power clean and thrusters. Reps are cumulative

5 min rest to begin prep for WOD #2

MC2: Metcon (Time)

Teams of 2

For Time:

100 Box Jumps (24/20)

80 OH Lunges (45/25 bumper)

60 Pull-Ups

40 Sync Burpees

20 Cal Row (each person)
20 minute time cap

*One person working at a time except for burpees

*Box Jump, OH Lung, Pull-Up reps are cumulative

*40 syncro burpees each person

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