Thursday, October 18, 2018


With a Partner:
30:00 AMRAP
5 Deadlift (275/185)
13 Push Ups
9 Box Jumps (24/20)

*You go/I go
*Compare to 9-12-16

In Honor and Memory of:
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

A Tip For Today
Thirty minutes is like a CrossFit marathon.  Starting this out like a sprint will soon see your partner doing more work than needed.  Move at a pace that keeps you moving the entire workout with the goal of picking up the pace at the end.