CrossFit South Rockland

Saturday, November 24, 2018

11/24 Day#20 Hero Saturday

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.


The shoulder Warm up 
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR

Skill
Rope climbs & HSPU

WOD
Falkel
25 minute AMRAP
8 HSPU
8 Box Jump w/24” m/30”
1 Rope Climb, 15'

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