CrossFit South Rockland

Saturday, July 13, 2019

Hero Saturday 7/13

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Warm up 
A- Mash (Lats & glutes) Activate (50 hitch kickers & band above the knee lateral walk)

B- Gymnastic #4 Warm Up
2 minutes jump rope
Good mornings
Strict TTB
Strict ring dips to true support
False grip pull ups

Muscle ups

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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