9/29/2019
CrossFit Megalodon – CrossFit
Warm-up
Row 500 or Bike 1200
Mobility
Get Ready
2 RDS Barbell Warm Up
5 Clean
5 Front Squat
5 Push Press
5 Back Squat
Metcon
John Heffernan (Time)
11 Squat Cleans (95/65) RX+(115/75) E (135/95 lb)
100 Double-Unders
11 Push Presses
75 Sit-Ups
11 Deadlifts
50 Pull-Ups
**This Firefighter Hero WOD is dedicated to John Heffernan, FDNY, Ladder 11, who was killed on September 11, 2001.
Heffernan was working overtime on 9/11. Ladder Co. 11 was called in on the second alarm. One of his younger brothers, also FDNY, worked for weeks in the recovery effort at Ground Zero. Heffernan’s body was found on October 2nd.
He left behind a nine-year-old daughter.
