CrossFit Team Offutt Tactical Fitness

Musical med-balls as a warm-up today. Should be a fun way to start the workout.

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Video courtesy of Team CrossFit Krav Maga.

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Picture courtesy of CrossFit HQ.

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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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S/S/S:

Prep for WOD

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WOD:

McGhee

30 Min AMRAP

5 Deadlift (275/185)

13 Push up

9 Box jump (24/20)

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Scaling Options:

Weight as needed,

Box height as needed

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Xtra:

Tabata Roll out whole body and relax

Banded hamstring stretch x 2 min per

S/S/S:

Back Squat

5,5,5+

add 5lbs from 1 July

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WOD:

Row 5K – 25 Min time cap

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Scaling Options:

None

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Xtra:

Seated box jumps – 4 x 4 (increase height each set)

Couch Stretch x 3 min per leg

Banded hamstring stretch x 2 min per