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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)

Seven rounds:

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

50/35lb KB

95/65lb PC or DL (FX)

24/20″ BJ

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.

By | 2017-06-25T16:45:36+00:00 July 17th, 2017|WODS|0 Comments

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