Monday, September 11 2017.

Monday, September 11 2017.

 

CrossFit: Test 1.

 

STRENGTH - Front Squat

18:00 to find your 1RM.

 

Hero WOD - '343' * 

For time
100 Deadlifts [145/105]
100 Power Cleans [95/75]
100 Ground to OH [75/55]
43 Synchronized Burpees

* In honor of the 343 firefighters lost on 9/11/01.

We will NOT retest this WOD.

 

 

 

GSP Body:

 

Hero WOD - '343'

For time
100 Deadlifts [135/85]
100 Hang Power Cleans *
100 Wallballs [20/14]
43 Burpees

*Weight dependent on individual. Go down in weight from DLs if necessary.

In honor of the 343 firefighters lost on 9/11/01.