3/22/2020
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Metcon
Dork (Time)
6 RDS
60 DU
30 KBS (53/35)
15 Burpees
*Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
This “Dork” Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010).
No Equipment Option
Metcon (Time)
10 RDS
10 No Push Up Burpees
20 Air Squats
10 Tuck Jumps
Immediately followed by:
5 RDS
15 Back Pack Deadlifts
15 Back Pack Presses
Limited Equipment Option
Metcon (Time)
For Time:
1 Mile Run or 100/70 Cal Bike or 2000m Row
then:
10 RDS
10 No Push Up Burpees
15 Air Squat
20 DU
then:
1 Mile Run or 100/70 Cal Bike or 2000m Row
