CrossFit South Rockland

Saturday, July 15, 2017

Hero Saturday

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.
Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.

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

Weighted pull ups


With a w/35 m/55 and w/20 m/35 dumbbell

10 rounds for time of:
200-meter farmers carry with both dumbbells

w/20 m/35 weighted pull-ups, 10 reps

w/35 m/55 dumbbell power snatches, 20 reps, alternating arms

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