Bro Tank Saturday

CrossFit Altius – CrossFit

(No Measure)

3 rds: empty bar

:30 seconds on airdyne

6 DL

6 ring rows

6 PVC Passthrough

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
DL 225/155

KBS 70/53

Metcon (No Measure)


A. EMOMx10:

Odd: :40 Weighted Prone GHD Hold (hold a hip extension face down with a plate across your chest)

Even: :20 Weighted Supine GHD Hold (face up with a plate)

B. 5×10-15 Barbell or Ring Roll outs.

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