Monday, December 28, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“McGhee”

AMRAP 30

5 Deadlifts (275/205)

13 Push Ups

9 Box Jumps (24/20)

* Masters 45+ Rx’d

AMRAP 30

5 Deadlifts (225/155)

13 Push Ups

9 Box Jumps (20/16)

** Scaling option

AMRAP 30

5 Deadlifts (135/95)

13 Bar Push Ups or Knee Push Ups

10 Alternating Box Step Ups
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

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