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7.19 HERO

7.19 HERO

CrossFit Valitus – 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

Metcon (3 Rounds for time)

“Swim Conditioning Sunday”

Not For Time:

4 x 25 Meters (Rest 1 Minute Between each 25m)

2 x 50 Meters (Rest 2 Minutes Between each 50m)

1 x 100 Meters (Rest 3 Minutes)

2 x 50 Meters (Rest 2 Minutes Between each 50m)

4 x 25 Meters (Rest 1 Minute Between each 25m)
The goal is to keep each round at each distance within a few seconds of each other.

You’ll enter 3 times today – Slowest 25m swim (of the 8 efforts)

Slowest 50m swim (of the 4 efforts)

100m swim time

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