Friday CrossFit

8
Aug

Friday CrossFit

Centennial CrossFit – CrossFit

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Metcon

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
155 and 55 for ladies. This is a Hero Benchmark.

Bo: 5 + 8 Rx

Extra Credit

Metcon (No Measure)

5 Rounds:

1:00 Abs of Choice

1:00 HandStand Walk Practice
Rest as needed. Not non-stop.