Crossfit RXD – Strength & Conditioning


“Marston” (AMRAP – Rounds and Reps)

Amrap 20 minutes:

1 Deadlift (315/225)(405/285)

10 Toes to Bars

15 Bar Facing Burpees
*Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

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.


Metcon (Time)

7 Rounds:

3 Weighted Pullups (45/25)

5 Strict Pullups

7 Kipping Pullups