200515

14
May

200515

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Marston (AMRAP – Rounds and Reps)

20 Minutes:

1 Deadlift 405/285

10 Toes to Bar

15 Bar Facing Burpees

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in Deland, Florida during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.*
Performance 275/185

Metcon (Time)

Home No Equipment WOD

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

Metcon (2 Rounds for time)

Home Zoom WOD

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT” Right

18 Burpees

1 Round of “Dumbbell DT” Left

15 Burpees

1 Round of “Dumbbell DT” Right

12 Burpees

1 Round of “Dumbbell DT” Left

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT” Right

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT” Left

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”Right

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT” Left