Warm-up: 50 Double-Unders, (10 Hang Muscle Snatches (45/25lbs), 10 GHD Sit-Ups, 10 Reverse Hypers x3), 50 Double-Unders
MetCon – McGhee:
30 Minute AMRAP
5 DL (275/185)
9 Box Jumps (24”/18”)
REMEMBER WE ARE CLOSED FOR AFTERNOON CLASSES!
Here is what you missed today at CrossFit Ktown, “McGhee,” the hero WOD. It is your fault for missing it because I told you it would be a good one. Here is a little info from the CrossFit mainsite on the person this workout is named after:
“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.”
Let’s constantly be reminded that while we work out here at Ktown or go about our daily lives there are troops serving us overseas putting their lives at stake. Take a moment of silence for them sometime today.
Taylor got 22 Rounds,
<3 Coach Miss J
P.S. Congratulate CBo on his graduation!