Bear Canyon CrossFit – SWEAT

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3x :30

Invisible Jump Rope

Skater Lunge

Man Maker


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