Saturday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Metcon

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Performed as Partners!

*Deadlift should be about 50% of 1RM

*Scale Ring MU to Bar MU or 8 Strict Pull-ups & 8 HR Push-ups

*Fitness option – scale to Power cleans

*Pick a clean weight where you could do at least 5 unbroken when fresh.

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