CrossFit South Rockland

Saturday, October 28, 2017

Hero Saturday

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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



20 minute AMRAP
6 Deadlifts w/155# m/225#
7 Burpee Pull-ups
10 Kettlebell Swings w/53# m/70#
200m Run

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