PART 1

FITNESS

5 RNFT

Tempo DB Bench Press x 5-8 Reps @ 3211

Alt Reverse Lunges w/ KB in Goblet Position x 10-12 Reps

SPORT

Every 2min for 14min (7 sets)

Build to a Heavy 2 Rep Bench Press @ 2111

PART 2

“20 Min MCGEE”

FITNESS

W/ a partner

*P1 completes a round then P2*

20min AMRAP

5 Single or Double KB Deadlifts 70/53
13 Push-Ups
9 Box Jumps or Step-ups

SPORT

20min AMRAP

w/ a partner

*P1 completes a round then P2*

5 Deadlifts 275/185
13 Push-Ups
9 Box Jumps to Step Down 24/20

US Marine, 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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.

The “McGhee” Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.