CrossFit Gulch – CrossFit
Metcon
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
Metcon (AMRAP – Rounds and Reps)
OR Team Rankel:
Teams of 2
30 min AMRAP
6 Deadlifts 225/155
7 Burpee Pull-ups
10 Kettlebell Swings 70/53
200m Run
1 teammate completes one round before switching
*pull-up bar should be 6″ above highest reach