CrossFit Now – CrossFit
WOD
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” (AMRAP – Rounds and Reps)
“Marston”
20 AMRAP
1 Deadlift
10 Toes-to-Bar
15 Bar Facing Burpees
RX+-315/220#
RX-185/155#
50-59-155/135#, Hangin Knee Raises
60+-155/105#, Sit Ups
Basics-10 AMRAP – 5 Light DL, 10 Sit Ups5 Burpees
DESCRIPTION
The rep scheme (1-10-15) honors the date of Blake’s passing, which is tomorrow
DEADLIFTS
The original weight in “Marston” is a very heavy 405/285
We have reduced this weight to a load that is still heavy, but manageable for a class setting
Dropping weight also makes more plates available for bigger classes
This should feel heavy off the ground for athletes, but still allow for good technique
TOES TO BAR
Choose a variation that you can complete within 1-3 very quick sets