CrossFit South Rockland

Saturday, February 23, 2019

2/23 Day#41 Hero Saturday

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Warm up 
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Body position on push ups and Pull ups

3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups

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