12/10/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 Leg Swings forward

10 Leg Swings lateral

10 Hip Circles Forward and Reverse

10 Air Squats

B: Back Squat x 5 @ 22×1 (4 sets )

rest 1:30

C: Metcon (Time)

Hero Workout “Lee Fehling”

3 Rounds for Time

50 Wall Ball Shots (20/14 lb)

10 Clean-and-Jerks (95/65 lb)

(individual)
This Firefighter Hero WOD is dedicated to Lee Fehling, FDNY, Engine 235, who was killed on September 11, 2001.

Lee Fehling, 28, of Wantagh, was a New York City firefighter assigned to Engine Co. 235 in Bedford Stuyvesant. He was last seen heading toward the south tower.

D: SL RDL x 8 per @ 21×1 (3 sets )

rest 1:00

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