FrictionCrossFit – CrossFit

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QOD

Favorite song from High School?

Warm-up (No Measure)

x3

30 banded pull throughs

10 scap push-ups

10 jump squats

+

1min/side:

standing split

pigeon

90/90 post

+

Take 8min to warm up to DL weight

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Scaling:

275/195

225/ 155

185/135