Turn2CrossFit – CrossFit
Warm-up (No Measure)
10:00 AMRAP of:
200m run
5 yogi pushups
5 sumo squats
5 kipping swings
“Steven Bates” (Time)
2 Rounds:
35 Knees to Elbows
35 Thrusters 45/35
35 Air Squats
35 Overhead Squats 45/35
35 Hand Release Pushups
This Firefighter Hero WOD is dedicated by @555fitness to Steven Bates, FDNY, Engine 235, who was killed on September 11, 2001.
“Although Stephen J. Bates liked the solitude of athletic competitions like running, swimming and bicycling, he was a team player. Period. That was why he worked for 18 years as a New York City firefighter. The lieutenant liked the way firefighters relied on one another while sticking to their vows to save lives and put out fires. On the morning of Sept. 11 he borrowed $20 from Puwalski to buy rolls and bagels for his brothers, as they all started a new day at the firehouse.”
Metcon (Time)
Teams of 2!
4 Rounds For Time:
500m Run (together)
40 Cal Ski
30 Wallballs 20/14
20 DBall/ Sandbag over shoulder 90/70
10 Chest to Bar Pullups
*split work with partner after the run
Rx+= DBall/sandbag 100/75
Bar Muscle Ups
35 min time cap