1/30/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 Jump Jacks
15 Squats
15 MC
15 Jump Squats
Mobility
Band Shoulder
Band Tricep
Puppy Dog
Thread the Needle
Downward Dog
Get Ready
2 RDS Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
After every set of bent over rows perform max reps ring rows
Bent Over Row (3 x 10)
Metcon
John Florio (Time)
10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups
**Bench weights based on bodyweight**
This Firefighter Hero WOD is dedicated to John Florio, FDNY, Engine 214, who was killed on September 11, 2001.
John Florio, 33, of Oceanside, was a New York City firefighter with Engine 214, Ladder 111, of Bedford-Stuyvesant in Brooklyn who died in the south tower. His body was found Oct. 26, 2001, and buried in Calvary Cemetery in Queens.
