CrossFit South Rockland

Saturday, September 21, 2019

Hero Saturday 9/21

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Warm Up 
A- Mash t spine & box stretch/ 2x 7 deliberate ring rows + 7 DB over head lateral lunges

B- DB complex #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

DB squat snatch & L-pull ups

3 Rounds for time of:
21 Dumbbell Snatch Right Arm, 40#
21 L-Sit Pull-ups
21 Dumbbell Snatch Left Arm, 40#
21 L-Sit Pull-ups

*Squat, Not Power Snatches*

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