1/19/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Bear Crawl
Mobility
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.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
80 ft Walking Lunges
30 Grasshoppers
80 ft Walking Lunges
30 Flutter Kicks
