CrossFit South Rockland

Saturday, December 7, 2019

12/7 Hero Saturday

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

C & J Warm Up 
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)


Muscle ups and rope climbing 

Five rounds for time of:
Run 400 meters
1 Deadlift w/230# m/345#
3 Cleans w/125# m/185#
5 Push Jerks w/125# m/185#
3 Muscle-ups
1 Rope climb, 15 ft.

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