CrossFit – Fri, Nov 13
HERO WEEK
Warm Up (Checkmark)
6 AMRAP
5/5 One leg Kettlebell deadlift
10 Good mornings
10 Sit Ups
10 Burpees
Deadlift (Weight)
Every 1:30 minutes:
Set 1- 1 Rep @ 75%
Set 2- 1 Rep @ 80%
Set 3- 1 Rep @ 85%
Set 4- 1 Rep @ 82%
HERO WOD “TIMOTHY HIGGINS” (Time)
For Time:
6 Rounds
5 Deadlifts (70% bodyweight)
5 Toes-to-Bars
Time Cap: 10 min.
Skill Work (Optional) (Checkmark)
3 Sets
50 Ft Hand Stand Walk
Rest between sets
Sc: 5 Wall Walks
This Firefighter Hero WOD is dedicated to Timothy Higgins, FDNY, Squad 252, who was killed on September 11, 2001.
Timothy Brian Higgins, 43, grew up in Freeport and lived in Farmingville. A member of New York City Fire Department’s Squad 252, he was last seen in the north tower. His remains were recovered within weeks.