Crossfit 01/10/20

Metcon (AMRAP – Rounds and Reps)
"Marston"

Rx
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Scaled
AMRAP 20:
1 Deadlift (315/205) or (275/185)
10 Knees to Elbow / Chest / Waist
15 Lateral Barbell Burpees

– Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
– Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

-This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
– The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
– Choose a toes to bar variation that you are capable of completing 15+ reps unbroken when fresh
– You can step or jump out of the burpee, but must takeoff and land with both feet over the bar