CrossFit Georgetown – CrossFit

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Lacrosse Ball: Scaps, Delts, Traps, Butt, Hamstrings

Foam Roller: Quads, IT Band, Inside Quad, Back



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