CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

7xPartner Rock-Paper-Scissors (2 Burpee Penalty)

F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR)

Conditioning

Interrupted “McGhee” (Partner) (AMRAP – Rounds and Reps)

Partner AMRAP30

5 DL (S1-35/50 KB, S2-AC to 125/185, Rx-185/275) – Switch Every Rep

13 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F) – Switch A.N.

9 Box Jumps 20/24″ (Step Up Ok) – Switch Every Rep

800m Row – Switch Every 200m

Record Team Name & Total Rds + Reps

Ryan McGhee | Age 21

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.

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lying T-Spine Rotation (1 Min Each)