CrossFit WOD, August 24, 2019

24 Aug 19

Warm-up
Warm-up
4 Rds

:45 row @ 80%

:15 burst @ 100%

-Then 3 Rounds For Quality Of;

4 Strict Ring Dips

8 GHD Hip Ext

24 DU’s

Weightlifting
Deadlift (10 Minutes To Build Up To Workout Weight)

Metcon
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.

275#/185#
24"/20"

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