Wednesday 3-29-17

March 28, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

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
Rest until 25:00, then:

1-Mile Run (Time)

Max Effort 1-Mile Run
15 minute cap

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