Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

6:00 AMRAP (easy pace)

10 Cal Bike

10 Empty Barbell RDL

10 Scapula Push-ups

10 Box Step-ups

Immediately into 5:00-10:00 of warming up the deadlift to workout 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
** Wear Vest 20/14

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.