CrossFit Ktown – CrossFit
A1): Pause Bench Press (5×5 @ moderate weight; keep tension during pause)
2 second pause on chest
A2): Supinated Grip Bent Over Row (5×5 @ moderate weight; pause 2 seconds on chest)
B): Wittman (Time)
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
95/65lb PC or DL (FX)
Time cap is 20 min. If you are time capped, the standard scoring protocol is to add 1 second to the time cap for every rep remaining.
XTRA): Metcon (3 Rounds for time)
3 max hangs from bar. Score each hang.