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Components
McGhee
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
24Jan2015 - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
24Jan2015
Warm-up
Warm Up # 4 (Step Ups)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Stretch: Dislocates, Sampson, Elevated Pigeon
Strength & Skill
McGhee (AMRAP - Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 24, 2015
Clients:
Men / Women
All Clients
Clients
1
Charles
Hughes
8:30 AM CrossFit
13 + 5
2
Evan
Martin
8:30 AM CrossFit
13 + 0
#135 for 6 rounds #115 for the rest on back squat
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