Partner AMRAP

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Palo Cedro CrossFit – CrossFit

Warm-up

30 WB

30 Jackknives or 20 Pikes

30 Med Ball Hamstring curls

30 Band passthroughs

Bar hang 30 Seconds

CSSC: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

10 DB Thrusters (45/30)

10 Box Jumps (24/20)

400 M Run

One partner does one full round then swap

Cool Down

2 Rounds

10 Side Plank touches E/side

30 Second Front Plank

10 Single Leg Glute Bridges E/leg

5 Strict Chin Ups

5 Strict T2B

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
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