8/25/2021
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
200m Run
10 Wall Ball
10 Sit Ups
Mobility
Band Shoulder
Band Tricep
Pec Stretch
Twisted Cross
Seated Forward Fold
Downward Dog
Weightlifting
Every 2 minutes
Bench Press (1 x 5 @ 70%)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 1 @ 90%)
Bench Press (3 x 3 @ 70%)
Metcon
Weightlifting
Every 2 minutes
Deadlift (1 x 5 @ 70%)
Deadlift (1 x 3 @ 80%)
Deadlift (1 x 1 @ 90%)
Deadlift (3 x 3 @ 70%)
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.
