**Friday – March 18th**

Crossfit Cle – CrossFit

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R.I.P. Corporal McGhee

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds stations:

Plate hop

Stiff leg PVC deadlift

PVC passthrough

High box step up

10 banded good morning

5 Crossover band snow angel

10 alternating crossover stretch

5 Crossover band T-raise with 3 second pause

2 minute foam roll lower and middle back

2 minute doorway stretch

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
185# and 20″ box for ladies