CrossFit South Rockland

Saturday, July 7, 2018

Hero Saturday 7/7

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, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Warm up
Barbell complex #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Single arm KB thrusters

3 Rounds for time of:
800m Run
7 Deadlifts w/185# m/275#
10 Burpee Pull-ups
14 single arm KB Thrusters w/35# m/53# (7 each arm)
20 Box Jumps, w/20” m/24"

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