CrossFit South Rockland

Saturday, October 5, 2019

Hero Saturday 10/5

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Warm Up 
A- Mash glutes & pec minor

B- Barbell complex #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thrust

Bench or floor press/ bailing out of squat

For Time:
Body Weight Back Squat
Body Weight Bench Press
Strict Pull-ups

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