7/8/2015 Seven + Eight = Fifteen…Comp Squat Clean 1RM and “MARCO”

Posted on Jul 7, 2015 in GRIT by crossfitgrit Comments Off on 7/8/2015 Seven + Eight = Fifteen…Comp Squat Clean 1RM and “MARCO”

Fitness

20 AMRAP

7 Clean and Press 95/65

8 Bar Pushups

15 Abmat Situps

200m Run

***If you want to complete “MARCO” you can opt out of Fitness***

 

Competition

A. 90 sec EMOM Squat Clean Ladder

Start at 50% of 1 RM and go up by 20/10# every 90 seconds until failure, then take 40/20# off and go up by 10/5# every 90 seconds

B. HERO “MARCO”

3 RFT

21 Pullups

15 HSPU

9 Thrusters 135/95

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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