Wednesday, 9/19/18

Weightlifting

Clean and Jerk (@92%x(2+1)x1)

(15min)
1 Round of 2 Full squat cleans + 1 Split Jerk@92% of 1RM C&J

Metcon

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
(35min)
Deadlift 275/195
KB Thrusters 53/35
Box Jump 24/20

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