WOD

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Good Mornings

1: Metcon (No Measure)

5 Rounds, Not For Time:

14/10 Cal AAB or 250M Row

40 Double Unders

30′ Handstand Walk
Handstand Walk

30 Seconds of Handstand Walk Practice

30 Seconds of Handstand Weight Shifting

30 Seconds of Box Shoulder Taps

MC1: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)

On the 0:00

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)

On the 10:00

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)

On the 20:00

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

6 Deadlifts (275/185)

6 Barbell Facing Burpees