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