CrossFit South Rockland

Saturday, December 23, 2017

Hero Saturday

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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

Movement standards


10 Rounds for time:
11 CTB pull ups
22 Front Squats w/45# m/75#

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