Friday 200110

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As many rounds as possible in 20:00 of:

1 Deadlift, 405#/285#

10 Toes to Bar

15 Lateral Barbell Burpees


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Special Warfare Operator 1st Class William Blake Marston, 31 of Concord NH died during Navy SEAL parachute training in DeLand, FL., 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.  

Scaling Today’s Deadlifts.

The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round.  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.  

If you’re scaling the weight today, shoot for 85-90% of your 1RM deadlift. If it’s been a while since you tested it you might even get higher, but this will be a good place to shoot for.  If you are new to CrossFit or you’re not sure what your 1RM, the coaches will help you out.

We will build in plenty of time for you to warm-up to your working weight so you can get it squared away. Let’s get after it and honor Marston today!

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