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.