CrossFit South Rockland

Saturday, July 30, 2016

Hero Dedication Saturday

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

5 Rounds for time:
12 Deadlifts w/155 m/225
20 Pull-ups
12 Clean and Jerk w/95 m/135
20 Knees-to-Elbows

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