8/5/16

CrossFit 45 North – CrossFit

Warm-up

Single Leg Deadlift (3 sets of 10 reps each leg)

Use Kettlebell in opposite hand, keep unweighted leg straight

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
For ladies: 205#. 36#, 20 inch box

RX Requirements:

1. Two foot take off and landing on box but can step down

2. standard full hip and knee extension for deadlifts, kb thruster and box jumps

3. get below parallel on thrusters

4. Full lock out with kb stacked over the body by the ear.

5. Chin must go above the bar on pullup

Post wod Mobility

Cobra

Psoas against the rig

couch stretch