SCC – CrossFit

Hero WOD: U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne).

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PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Female Rx is 135 and 155

METCON B

Metcon (Time)

“PK” Lite

5 rounds for time of:

185/ 115-lb. back squats, 10 reps

225/ 135-lb. deadlifts, 10 reps

400-meter sprint

Rest 2 minutes