Thursday 110517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Minute 1: Jump rope

Minute 2: Dynamic pigeon stretch

Minute 3: 4-7 Strict pull-ups or ring rows

Minute 4: 15 Medicine ball squats

Fitness & Performance

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Deadlift weight 125/82.5kg

Kettlebell weight 24/16kg

Box jump 24/20″

Extra Credit

STR: Bench Press (3x Max)

Bench press 3x max reps @ bodyweight, rest 3 mins between sets.

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