BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

Superset these 2 movements together:

8-10 Bench Press

8-10 Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

6 Deadlifts (225/155lb.)

7 Burpee Pull-Ups

10 Kettlebell Swings (70/53lb.)

200 meter Run
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.