CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
10 sumo stance inch worms no push-up
5 single leg deadlifts per leg
10 hollowrocks
5 kip swings
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
