DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
AMRAP8
10 Plate Ground to overhead
10 Good mornings holding the plate across your chest
12 Alt Dead Bugs
12 Alt Bird Dogs
Metcon (No Measure)
E3MOM21
12/8 Bike Calories + 10 Slow TnG Sand Bag to Shoulder*
*Move quickly on the bike, and move slowly with a light-moderate load touch and go sandbag/Dball/odd object focusing on breathing and recovering. Rest remaining time.
(No Measure)
Finisher (Time)
In teams of two:
Partner A Bikes at a recovery pace
Partner B completes 100 arch to round back banded good mornings
Switch after the GMs are complete. Your score is the time is takes to complete your 100 GMs.
(Score is Time)
Option 2 (Distance)
Bike Erg
3 RDS
1:00 @ 165 watts
0:30 @ 275 watts
0:30 @ 245 watts
rest as needed
7 RDS
1:30 @ 285 watts
1:30 @ 245 watts
1:00 @ 165 watts
rest 0:30 between rounds
Lowry (Time)
Buy In: 1 Mile Run
then
3 RDS
11 Clusters (135/95)
24 Box Jumps (24/20)
23 Ab-Mat Sit Ups
Cash Out: 2012m Row
This Memorial WOD is dedicated to Conner T. Lowry, born February 6, 1988, who died during combat operations on March 1, 2012, while serving his country as a United States Marine in Afghanistan.
“Conner always said “Live Life Large”. Proof of his motto is in his scores of friends, most of whom he described as “his best friends.” He loved as hard as he was loved. His adventurous spirit took him across the country, and eventually across the world as a Marine. And for every adventure is a T-Shirt, a photograph, and most importantly, a story. Lowry stories are always rich in detail, humor, and filled with a little mischief. Conner was tall, handsome, funny, playful, and giving. His heart was open to anyone in need, whether it was a friend who needed a ride or a fellow soldier who needed safety. It is this spirit that the Conner T. Lowry Memorial Fund hopes to nurture for future generations for educational scholarships and to assist veterans and their families in need.”
