 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. AMRAP 20:
1 Deadlift (315/205) 10 Toes to Bar 15 Lateral Barbell Burpees
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 On the 3:00 x 5 Rounds:
20 Slamballs 10 Box Jump Overs 5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk PERFORMANCE: (20/14)(24/20) FITNESS: (14/10)  2 Rounds:
50/35 Calorie Assault Bike 1k Row 50 Wallballs PERFORMANCE: 20/14 FITNESS: 14/10  PERFORMANCE
AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders 10 Lateral Barbell Burpees FITNESS AMRAP 15: 45 Single Unders 10 Power Cleans (105/75) 45 Single Unders 10 Lateral Barbell Burpees  AMRAP 5:
21-15-9: Overhead Squats Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9 Thrusters Chest to Bar Pull-ups PERFORMANCE: 95/65 FITNESS: 75/55  AMRAP 15:
15/12 Calorie Assault Bike 30 Russian Kettlebell Swings 60 Double Unders or 90 Single Unders  Teams of 3
AMRAP 20: 300 Meter Row 20 Plate Hops 10 Thrusters (65/45) *Complete Full Rounds Before Switching  2 Rounds:
30 Single Dumbbell Box Step-Ups (24/20) 20/15 Calorie 30 Single Dumbbell Hang Clean & Jerks 20/15 Calorie 30 Single Dumbbell Power Snatches 20/15 Calorie PERFORMANCE (50/35) FITNESS (35/25)  Romanian Deadlift
Build to a Moderate Set of 6 AMRAP 12: 3 Deadlifts 3 Toes to Bar 3 Calorie Erg Bike 6 Deadlifts 6 Toes to Bar 6 Calorie Erg Bike ... Up By 3's Until Finish PERFORMANCE (205/145) FITNESS (155/105)  PERFORMANCE
AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row FITNESS AMRAP 20: 20 Wallballs (14/10) 20 Hang Power Snatches (75/55) 20 Box Jumps 20 Front Squats (75/55) 20/15 Calorie Row |
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