CrossFit South Rockland

Saturday, June 29, 2019

Hero Saturday 6/29

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub


Jag 28
Run 800 meters
28 Kettlebell swings w/53# m/70#
28 Strict Pull-ups
28 Kettlebell clean and jerk w/53 m/70# each arm
28 Strict Pull-ups
Run 800 meters

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