CrossFit Workout of the Day
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Forged Friday

WOD:

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Post times to beyond the whiteboard.

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. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD 08.22.19

Strength:

Split jerk, 2-2-2-2-2

WOD:

21-15-9 reps for time:

Back squats, 185/125lbs

Bar facing burpees

Post loads and times to beyond the whiteboard.

WOD 08.21.19

Speed:

Amrap in 12 minutes, in teams of 3-5:

20y sled push, +90/45lbs

WOD:

Amrap in 14 minutes:

14/11 Machine calories

7 Dumbbell power clean, 50/35’s

1 rope climb

Post loads and rounds to beyond the whiteboard.