CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
Front Rack Mobility
3 Rounds of:
10 KB Swings
10 Deadlift 20/15kg
10 DB High Hang Cleans
Weightlifting
Power Clean (5-5-5-5-5 T&G)
You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)
Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes:
1 Deadlift @ 85% of 1RM
10 Toes To Bar
15 Burpee Over Bar
—–
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.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.