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Nov 9th

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R2R Fitness (West Paducah) – CrossFit

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
30 Minute Cut-off: Scale the runs as needed if you will not make the time cap.

Deadlift (5-3-1)

Set 1: 5 @ 40% of 1RM

3 @ 45% of 1RM

1 @ 50% of 1 RM

Set 2: 5 @ 45% of 1RM

3 @ 50% of 1RM

1 @ 55% of 1 RM

Set 3: 5 @ 50% of 1RM

3 @ 55% of 1 RM

1 @ 60% or 1RM

*Take 10 minutes to complete this task