180618

CrossFit McComb – CrossFit

Metcon

JOHN FLORIO (Time)

For 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-UpsRIO
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.

Warm-up

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Bench Press (establish a heavy single)

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