Wednesday

7
Oct

Wednesday

CrossFit Wreckage – CrossFit

View Public Whiteboard

Weighted Pull-ups (4-4-4-4)

**If you can’t do weighted, do negatives or take this time to work on pull-ups**

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
**Women’s RX = 155#DL, 53#KB**