Freedom Friday April 7th 2017

April 6, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Rankel (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    6 Deadlifts, 225#

    7 Burpee Pull-ups

    10 Kettlebell Swings, 70#

    200m 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
    Women use 155# DL and 53# KB.