CrossFit South Rockland

Saturday, June 16, 2018

Hero Saturday 6/16

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

Warm up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean


Three Rounds for time of:
30 'Squat' Cleans w/65# m/95#
30 Pull ups
Run 800 meters

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