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WOD

24
May

FRIDAY 5.25.18

Lowry CrossFit – CrossFit

Memorial Day schedule- Monday 5.28.18
Doors open at 8:00am. “Murph” will promptly begin at 8:30am and 10:00am. All other classes cancelled. The box only has 3 weight vests- first come, first serve.

There will be Partner or scale/mod “Murph” options available.

At noon, the plan is to meet at the Runway 35 pool in Northfield (Stapleton). As far as food and beverages, Plan on bringing what you want to eat and drink (no glass). I’m down to go in on ordering a pizza, that’s the easiest option.

Look forward to honoring “Murph” and all who have died serving our great country.

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WU: Warm-up (No Measure)

:30 Seconds

Walkouts

Air Squats

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

1: Hang Power Clean (Build to a heavy 2)

MC: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here