FrictionCrossFit – CrossFit
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