Power CrossFit – CrossFit
WARM UP (No Measure)
ROW 1000 meter or RUN 800
50 Double unders
Shoulder ROM
Calf stretches
Foam roll hamstrings and quads
Air squats
Take 5 minutes to warm up with very light weight on the clean and jerks. If you are smart you will add in the Burgener Warm-Up.
WORKOUT OF THE DAY
Metcon (Time)
“LEE FEHLING”
3 Rounds for Time
-50 Wallballs (20/14 lb)
-10 Clean-and-Jerks (95/65 lb)
🇺🇸 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.
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