April 18, 2018
Strength: Front Squat + Jerk
In 6 sets, build to a heavy complex of:
2 Front Squats + 1 Jerk
Metcon: Hero WOD
“Rankel”
20 minute AMRAP
6 Deadlifts (225/155)
7 Burpee Pull ups
10 Kettlebell Swings (70/53)
200m Run
COMPETITIVE CROSSFIT CLASS – 5:30pm
7 minute AMRAP
200ft Sprint
Kettlebell Swing Ladder (5-10-15…) (53/35)
Rest 5:00
10 minute EMOM
2 Front Squats + 1 Jerk
(progressive loading)
Rest 5:00
For time:
3-6-9-12-15-18
Burpee Pull ups
*5 Deadlifts (315/225) after each round.
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.