Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run, row, ski, or 2:00 bike
Worlds greatest stretch
10 banded pull aparts (across chest & overhead) BLACK
200m run
5 Ashley’s
100m run
10 deadlifts 45/35
50m run
5 OHS 45/35
Ashley = 1 burpee, 1 jumping pull up, 1 air squat
“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)
25 Minute AMRAP:
20 Ring Muscle Ups
40 Overhead Squats 95/65
60 GHD Situps
800m Run (together)
*the run is done together, split other work evenly.
100m=1 rep