30min AMRAP:

5 Deadlifts 275/185lbs MRX 225/145
13 Push-ups
9 Box Jumps 24/20" MRX 20/18" Jumps or 24/20" Steps

Hero WOD


As many rounds as possible in 30 minutes

  • 275-lb. deadlifts, 5 reps
  • 13 push-ups
  • 9 box jumps, 24-inch box

U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

Core & Grip Development

27 Finger Tip Push-ups

100m Plate Pinch Carry

27 Plate Pinch Curls

200m DB/KB Carry

27 DB/KB Curls
27 Strict Feet/Heel Clap Over Bar

1 response to "Sunday, May 7 2023"

Millich says:

May 8, 2023 at 2:29 pm

20+18, RX (1 rd e1:30mom)

Leave a Reply

Your email address will not be published. All fields are required.

Copyright © 2023 Crossfit Huntsville

Contact CFHSV