CrossFit – Sat, Jan 7


A. General

2 rnds

Shuttle run or circle run in the gym


10 inchworm push ups

10 Jumping knee tucks

B. Specific

10 Empty bar glute bridge floor press

10 Empty bar RDL

5 bounces + 3 box jumps

Ramp up deadlift and setup workout

McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

KG: 125/85

TC: 30 min

Score: Rounds & reps

Scaling Options


5 Deadlifts (135/95 lb)

7 Hand Elevated Push-Ups

5 Box Jumps (20/plate in)


5 Deadlifts (225/155 lb)

7 Push-Ups

9 Box Jumps (24/20 in)



“McGhee” Team Version (AMRAP – Rounds and Reps)

Team workout (in pairs)

AMRAP 30minutes

While Partner 1 performs 3 rounds of the McGhee AMRAP, partner 2 must perform 40/36 Calorie row

Partners cannot both be resting. If athletes finish before their partners, the athlete resting must perform burpees.

Athletes with the most rounds and least burpees win.

Extra Accessory
Accessory (Checkmark)

4 rounds for quality

5 Seated strict TTB

20 Sky touches

30 sec/elbow Side plank