CFPC – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

200m Run

2 Rounds:

15 Heavy Russian swings

10 Ring rows

5 Barbell RDLs

Then;

200m Run

Discuss Burpee pull-ups and modifications (burpee jumping pull-ups)

Spend 6 min Warming-up deadlift. Stagger and share bars if needed.

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
Women’s Rx= 155# DL, 53# KB