CrossFit South Rockland

Saturday, June 10, 2017

Hero Saturday

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.

Warm up
Lumbar activation
RDL with barbell elevated
Good mornings
Single leg bridges
Super rocks



30 minute AMRAP:
5 Deadlifts w/185 m/275
13 push ups
9 Box Jumps w/ 20 m/24

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