CrossFit South Rockland

Saturday, January 4, 2020

Hero Saturday 1/4

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

MB Warm Up #1
3 minutes practice single, double, or triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Movement standards

For Time:
400m Run
15 Clean and Jerks w/105# m/155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots w/15# m/ 20#
400m Run
45 Kettlebell Swings w/35# m/53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps w/105# m/155#
400m Run

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