For time:

“Rankel”
AMRAP 20 mins:
6 Deadlifts, 225/155
7 Burpee Pull ups
10 Kettlebell swings, 70/53
200m Run

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 Rankel.

For Time:
Run 800 meters
~then~
4 rounds of
25 Jump Squats (45/35)
25 Hand-release push ups
~then~
Run 800 meters

MERRY CHRISTMAS

CrossFit Open Sectionals Workout 13.3

As Many Reps in 12 mins of:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

The sub for Muscle Ups will be Burpees.

Time to get a PR on a two-time Open Sectionals WOD!!!

For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)

For time
10.9.8.7.6.5.4.3.2.1 reps of:
Deadlift, 225/145
Burpee Box Jump, 24/20

Skill
AMRAP 5 of: 30 unbroken Double Unders

MOBILITY

GOAT

Front Squat:
Work up to a Heavy Single

For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Muscle ups