PFC CrossFit – CrossFit

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

WOD Guidance

The deadlift weight should be moderate and allows for unbroken sets when fresh. For the burpee pull-ups find a bar that when arm is fully extended, the bar should be slightly above or somewhere between fingers. If you need to scale choose lower bar or just perform regular burpees. Kettlebell swings are heavier but should allow unbroken sets when fresh. Goal is 4+ rounds.

Extra Work

3 Sets for quality

5 Turkish get-ups (per side)