CrossFit South Rockland

Saturday, November 16, 2019

Hero Saturday 11/16

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

A- Mash- Pec minor + Quads
Activate- 2x 20 hitch hikers + 5 jump lunges

B- Clean Warm Up #2
(Variation can be used with MB, DB, barbell, etc)
Deadlift shrug
Front squat
Shrug drop
Full clean

Box jumps cycling

4 Rounds for time of:
27 Box Jumps w/20” m/24”
20 Burpees
11 Squat Cleans w/95# m/145#

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