Friday WOD and Friday Night Lights

Aug 10th, 2018

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Category: WODS

Friday WOD and Friday Night Lights

Guns Out CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 m row

3 Rounds of:

10 Good Mornings (bar)

10 Lunges

10 Bent Over Row (bar)



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
RX Female: 185 and 20in box

Scaled 1: 225/155

Scaled 2: 155/105

Scaled 3: 115/75

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