Wednesday

photo copyLooking forward to more CFCA Seine Boat action!

WU
7 mins
7 Goblets
7 Swings
2 TGU (per side)

then

3 mins DU Practice ….go for PR

then

Movement Review & Set-up

WOD

“Wittman”
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

7 rounds for time of
 15 Kettlebell swings 53/35#
 15 Power cleans 95/65#
15 Box jumps 24in

*Modify as needed to keep you moving fast.
Compare to https://crossfitcapeann.com/2012/02/15/thursday-50/

Foundational

Amrap 20 mins
10 Kettlebell swings
10 Hang Power Clean (barbell or sandbag)
10 Box jumps

Cooldown

Stretch with Coaches 1 min each side
Couch

Pigeon
Calf
Achilles

 

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