North Raleigh CrossFit: 11/11/15

Thank you to all of our Veterans (including the furry 4 legged ones) for protecting and serving our great country! Be sure to take the time to say “thank you” to our Vets when you see them today! Geoff Allen, Gabriel Carr (currently serving, but will someday be a veteran!), Jan Hibbetts, Jason San Souci, Kenrick Sholoto, and Nate Oltmans. Thank you all for your sacrifices!

And remember to check-in this month for Wounded Warrior Foundation!

adopting-a-retired-military-working-dog

Strength

15 min to est Overhead Squat 2RM
Then 2×2 @ 90%, rest 90 seconds

Conditioning

“Rankel”

AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (24/16kg)
Run 200m

**NOTE**

John Rankel  |  Age 23  | Speedway, Indiana
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 Ranke