Saturday 20150725 Open Workout

Posted: July 24, 2015 by eweirick in Uncategorized


U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Picture and memoir courtesy of CrossFit HQ.



Thruster Prep




3 RFT of:

21 Pullups


9 Thruster (135/95)


Scaling Options:

Pull-ups – Ring Rows

HSPU – Inverted to Negative (Pike pushups) – Heavy Seated DB Press

Thrusters by weight



Foam roll out shoulders/back

Banded stretches for rotators

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