Bear Canyon CrossFit – SWEAT
Warm-up
3x :30
Invisible Jump Rope
Skater Lunge
Man Maker
Rest
Metcon (AMRAP)
30:00 Partner AMRAP
6 Power Cleans (185/125 lb)
6 Synchronized Burpees
200 meter Run (together)
6 Synchronized Burpees
28 Alternating Dumbbell Snatches (50/35 lb)
6 Synchronized Burpees
After 30:00, Cash-Out of:
69 Wall Ball Shots (20/14 lb)
Split the work as necessary aside from the Partner Run and the Synchronized Burpees. Then from 30:00, complete the cash-out of 69 Wall Ball Shots
This workout is dedicated to Marsha P. Johnson. As an African-American trans woman, Johnson and her friend co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s.
The rep scheme signifies:
– 24 minutes for Marsha’s birthday on August 24
– 6 Power Cleans for the 6 days of the Stonewall uprising protests (6/28/1969 – 7/3/1969)
– 6/28/69 reps for the date when the Stonewall uprising began