Announcements
Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.
CrossFit VU – CrossFit
Warm Up
100m run
5 banded good mornings
5 up downs
100m run
5 KB DL
5 burpees
100m run
5 KBS
5 strict pull up/ring rows
Review DL
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter 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
Scaled/Masters
6 DL (155/105)
7 up down/RR
10 KBS (35/25)
100m run