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170904 – Labor Day

Synergy Fitness – CrossFit


You have the option to do this with a partner…

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
1.5 pood is 53lbs

RX for ladies is

35lb KBS

65lb power cleans

20′ box jumps

Scale the loads and box height as you see fit.

Box jumps can be scaled to steps ups if needed.

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