CrossFit McComb – CrossFit

Stretch Warmup (No Measure)

2 min/side couch stretch (knee to wall)

1 min/side barbell quad smash

1 min/side calf stretch

2 min/side roll lats

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