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CplRyanMcGhee.jpg

Warm Up: (20 Min)

  • 500 M row
  • Atlas Stretch
  • Twisting toes touches
  • Spiderman Walks
  • 15 Squat Jumps
  • 15 Pull Ups
  • 15 Push Ups
  • 2 Min Hollow Hold

WOD (30 Min):

"McGhee

30 Min AMRAP:

  • 5 Deadlifts 275/195
  • 13 Push-ups
  • 9 Box jumps 24/20

Body Weight McGhee

30 Min AMRAP:

  • 5 Supermans
  • 13 Push-ups
  • 9 Box jumps 24/20

 

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.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com