SCC – CrossFit

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Veterans Day Hero WOD

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
Female: #155 / KB45

Veterans Day Hero WOD B

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 155#/100#

7 Burpee Pull-ups

10 Kettlebell Swings, 55#/#45

200m Run

Veterans Day Hero WOD C

Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP of:

6 Deadlifts, 105#/75#

7 Burpee Pull-ups

10 Kettlebell Swings, 35#/25#

200m Run