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)
**Optional**
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.