9-2-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

15 Calorie Bike or 350m Row

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

14 Russian Twists

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

Categories: Wod

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