CFSBMetcon – Sat, Jul 27

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

200m walk (tippy toes, heels, outside of feet) walk backwards up hill

jog back

10 progressive bootstrappers

10 plank to downdog

10 air squats

10 forearm plank to downdog

3 deadlift

3 muscle clean

6 elbow punches

6 bradford press

3 back squat

6 bradford press

3 strict press

3 push press

3 push jerk

Metcon (Time)

Teams of 2:

4 Rounds

400m Run (together)

48 Back Squats (185/125) (split)

48 Shoulder to Overhead (135/95) (split)

Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

Time cap: 40 minutes

This is a partner variation of the Hero workout “Bruck”:

U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.