CrossFit South Rockland

Saturday, April 6, 2019

4/6 Hero Saturday

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

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

DB squat cleans

3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans w/30# m/50#
30 Burpees

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