220702

1
Jul

220702

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

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
Scaling:

Intermediate athletes can perform as prescribed. Beginner athletes should reduce the loading to allow for unbroken sets early in the workout.

Beginner Option:

15 Minutes:

6 Deadlifts 135/85

7 Burpees + 7 Ring Rows

10 KBS 35/26

200m Run