CrossFit South Rockland

Saturday, July 22, 2017

Hero Dedication Saturday

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Warm up
Barbell complex #1
- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Execution of the workout

8 minutes to complete:
1-mile run
w/205 m/315 deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
w/155 m/225 power cleans, max reps
Then, 12 minutes to complete:
1-mile run
w/95 m/135 overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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