CrossFit Georgetown – CrossFit
Activation
Lacrosse Ball: Scaps, Delts, Traps, Butt, Hamstrings
Foam Roller: Quads, IT Band, Inside Quad, Back
Warm-up
2x
2 laps down and back
10 Airsquats
10 Barbell goodmornings
10 Barbell presses
Metcon (Time)
343 Memorial WOD
(done with a partner or self)
“343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. “343” was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day.
For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees