LIFT

Snatch Pull + Snatch – Build to a heavy double of Snatch Pull + Snatch. Snatch can be full or power. If new work both movements from the hang.

WORKOUT

Performance
12 Min AMRAP
5 Pull Ups
10 Push Ups
15 Double Unders

Fitness
12 Min AMRAP
5 Body Rows
10 Push Ups/5 Negatives
30 Single Skips

BENCHMARK TRAINING

Girl

“Kelly”

5 RFT

Run 400m

30 Box Jumps 24/20″

30 WallBalls 20/14# to 10/9′

Hero

“McGhee”

Complete as many rounds in 30 minutes as you can of:
125/82.5kg Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

CplRyanMcGhee

Corporal 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, Ga. This was his fourth deployment, his first to Iraq.

The 2018 CrossFit Games Open is upon us!

Did you do the Open last year and want to improve a few things before this year’s competition?
Are you new to CrossFit and are looking for advice before taking on your first Open season?
MaD is hosting a seminar to help you practice and refine some of the skills that are sure to be in the Open this year (pullups, toes to bar, double unders, etc), as well as help you strategize your workouts.
Join us on Saturday Feb 17 from 10-12 pm to help you have your best Open year yet!
Cost is $35 for members and $50 for non-members.
Sign up HERE