CrossFit Wreckage – CrossFit
**Choose your HERO WOD**
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
**Women’s RX = 185#DL, 35#KB, 20″Box**
Woehlke (3 Rounds for time)
3 Rounds Each for time:
4 Jerks, 185#
5 Front Squats, 185#
6 Power Cleans, 185#
40 Pull-ups
50 Push-ups
60 Sit-ups
Rest 3 minutes between rounds.
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
**Women’s RX = 125#Bar**