– Level 2 –
5 Deadlifts (195/125)
13 Push-ups to low box
200 M Run
9 Box jumps (20″)

– Level 1 –
5 KB Deadlifts (2 KBs: 50/35)
13 Push-ups on knees or band
100 M Run
9 Box jumps (12″)

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. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

– Level 2 –
12 Round E2MOM
3 Clean & Jerk (105/75)
10 Jumping Pull-ups
*There is no time for bands today
12 Hollow Rocks
*Rest remainder of 2:00

– Level 1 –
12 Round E2MOM
5 Kettlebell Swings (35/25)
10 Ring Rows
8 Hollow Tuck Rocks (knees toward chest)
*Rest remainder of 2:00

**276 reps possible

Then 4 Rounds:
10 Toasters (Toes-To-Bar + Pull-up)
10 OH Walking Lunges (50/35)

1250/1k Meter Row Buy-Out

– Level 2 –
1250/1k Row Buy-in

Then 4 Rounds:
10 Toes-Near-Bar + Pull-up
10 OH Walking Lunges (35/25)

1k/800 Meter Row Buy-Out

– Level 1 –
1k/800 Meter Row Buy-in

Then 4 Rounds:
10 Banded Pull-ups
10 Single Alternating Leg V-ups
10 OH Walking Lunges (20/10)

800/600 Meter Row Buy-Out

Rest 3:00 then

10:00 AMRAP:
10 Chest-to-Bar Pull-ups
10 Weighted Step-ups (70/50; 24″/20″)
100 Double Unders

*Score separately

L2 – Chest-to-Bar, 20″/14″, 50/35 kb; Chin-Over-Bar, 1 min. DU attempts
L1 – Banded Pull-ups, 8″ Box/45lb plate, 40/25 kb; Jumping Pull-ups, no weight, SUs

– Level 2 –
2 Rounds, 6:00 AMRAP of:
10 Overhead Squats (75/55)
20 Lateral Skips/Steps Over Bar
15 Sit-ups
*Rest 3:00 Between Rounds, Pick Up Where You Left Off

– Level 1 –
2 Rounds, 6:00 AMRAP of:
10 Goblet Squats (35/20)
20 Lateral Line Jumps
15 Sit-ups
*Rest 3:00 Between Rounds, Pick Up Where You Left Off

Then 5 Rounds:
100 Double Unders
4 Tire Flips (#4)
20 Toes-to-Bar
*Reps are total between you and your partner. 1 Partner working at a time, switch however you’d like

– Level 2 –
For Time With A Partner:
2k Row

Then 5 Rounds:
100 Double Unders OR 45s of Attempts Each
4 Tire Flips (#3)
20 Toes-Near-Bar
*Reps are total between you and your partner. 1 Partner working at a time, switch however you’d like

– Level 1 –
For Time With A Partner:
1600 Meter Row

Then 5 Rounds:
100 Single Unders OR Plate Taps
4 Tire Flips (#1or#2) OR 10 Deadlifts (85/55)
20 V-ups/Box Mountain Climbers
*Reps are total between you and your partner. 1 Partner working at a time, switch however you’d like

Flow:
Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.

*Background A Hero WOD for slain Uvalde teacher Eva Mireles has been set up and will take place June 18.

Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn.

Significance of the numbers:

5 – May
24 – Day
19 – Students who lost their lives
2 – Teachers who lost their lives

– L2 –
20 Minute AMRAP of:
10/8 Calorie Row
100 Meter Farmer Carry (40/30)
15 Goblet Squats (40/30)
20 Mountain Climbers (L+R=1)
Throughout the workout, accumulate 400′ of sled push, only 50′ at a time.
*Sleds will be loaded at 225/155/95

– L1 –
20 Minute AMRAP of:
10/8 Calorie Row
100 Meter Farmer Carry (25/15)
15 Air Squats
20 Mountain Climbers (box, if needed)
Throughout the workout, accumulate 200′ of sled push, only 50′ at a time.
*Sleds will be loaded at 225/155/95