On the Way to Nicole’s

16
May

On the Way to Nicole’s

Crossfit Garage – CrossFit

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On the way to Nicole’s (AMRAP – Rounds and Reps)

4 min AMRAP

9 Push-ups

6 T2B

3 Front Squat 155/105

5 Min AMRAP

12 Wallballs 20/14

9 Cal Row

6 Deadlift 155/105
On the verge of Murph, use these AMRAP’s to practice pacing high reps over a 29 min AMRAP.

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Macon (Time)

22 Rounds for Time

3 Deadlifts 185/125

11 Kettlebell Swings 53/35

311 Meter Run

311 Meter Row
http://www.shepherdsmen.com/

Rammon Macon served 10 years in the Marine Corps, deploying on three occasions. In 2010 he deployed to Marjah, Afghanistan in the Helmand Province. Marjah saw some of the most intense fights during OEF. He transitioned out of the Marine Corps in 2015, after a decade of service. Unfortunately, like so many of his brothers and sisters, multiple times downrange left an indelible mark. Rammon fought like hell for many who bear the silent injuries of war and for four years as an integral part of Shepherd’s Men. On the 24th of October, 2019, Rammon Macon, lost his battle and succumbed to his invisible wounds. He left behind a son, Tytan, a daughter, Adlee, a loving wife, Jessica, and two unborn twins who will never know their loving dad. Today we honor our friend and brother but also so many who struggle to escape the injuries that haunt them.

Macon – Half (Time)

11 Rounds For Time

3 Deadlifts 185/125

11 Kettlebell Swings 53/35

311 Meter Run

311 Meter Row
http://www.shepherdsmen.com/

Rammon Macon served 10 years in the Marine Corps, deploying on three occasions. In 2010 he deployed to Marjah, Afghanistan in the Helmand Province. Marjah saw some of the most intense fights during OEF. He transitioned out of the Marine Corps in 2015, after a decade of service. Unfortunately, like so many of his brothers and sisters, multiple times downrange left an indelible mark. Rammon fought like hell for many who bear the silent injuries of war and for four years as an integral part of Shepherd’s Men. On the 24th of October, 2019, Rammon Macon, lost his battle and succumbed to his invisible wounds. He left behind a son, Tytan, a daughter, Adlee, a loving wife, Jessica, and two unborn twins who will never know their loving dad. Today we honor our friend and brother but also so many who struggle to escape the injuries that haunt them.