Turn2CrossFit – CrossFit
Warm-up
400m run or row
10m toe grab
20m bear crawl (forward & backward)
*2 rounds of*
100m run or row
5 burpee pullups
5 DL’s or C&J’s
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
“Tarentino” (Time)
For Time (with a Partner)
2,000 meter Row
50 Clean-and-Jerks (155/105 lb)
2,000 meter Row
100 Burpees
2,000 meter Row
150 Wall Ball Shots (20/14 lb)
Split the work as necessary.
Time Cap: 45 minutes
This workout is dedicated to Police Officer Ronald Tarentino who was shot and killed while conducting a traffic stop in Auburn, Massachusetts on May 22, 2016.
An occupant of the vehicle opened fire on him during as he approached the car, striking him multiple times. He was transported to UMass Memorial Medical Center where he succumbed to his wounds.
Officer Tarentino had served with the Auburn Police Department for two years and had previously served with the Leicester Police Department for seven years. He is survived by his wife and three children.
We first found the workout posted by Crag Fitness @crag_fitness (Marlborough, MA, USA) as their workout of the day for July 4, 2016.