Turn2CrossFit – CrossFit
Warm-up (No Measure)
4 Rounds-
:15 stations
-Jumping Jacks
-Air Squats
-Mt. Climbers
-Jumping Squats
Grab your equipment and setup for the workout.
“John Crisci” (Time)
For Time
25 Box Jumps (24/20 in)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Air Squats
25 Sit-Ups
25 Deadlifts (135/95 lb)
25 Wall Ball Shots (20/14 lb)
25 Burpees
25 Power Cleans (135/95 lb)
This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department’s hazardous materials unit. After leaving the north tower, he died in the south tower.
Crisci “was tenacious, maybe stubborn, but he had a heart of gold,” said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn’t find him, but his body was ultimately recovered.
Metcon (AMRAP – Rounds and Reps)
Team of 2!!
“I go, you go” style
30 Minute AMRAP:
8 Calorie Bike
6 Toes to Bars
4 Power Snatches 115/85
2 Bar Muscle Ups