Tuesday 5/27

Main – CrossFit

Hero Week – Day 2

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Warm-up (No Measure)

300m row
20 dips
2 sprint ladders
20 double unders (60 singles)
20 sit ups
10 good mornings
group stretch


Metcon (No Measure)

5 wall walks


Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.