Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
50ft Punters Walk
10 (ea) Side Plank Rotation
20 KB Swings
Deadlift (1 RM)
Strict Pullups (Max Consecutive)
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