Crossfit Restoration – CrossFit
Weightlifting
Push Press (5 sets, 3 reps )
10 Minute EMOM
Even minute, 3 push press, @ or around 80%
Odd Minute: max effort pull up(strict) in 10 seconds, rest 20, repeat twice per minute
Metcon
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
16 round cap
For the first 8 rounds, each partner will perform full rounds (4 rounds each, alternating) for the final 8 rounds (or until time expires, partners will alternate every movement