CrossFit
Warm-up
(No Measure)
1 Mile Run
Metcon
Metcon (Time)
115 Squats
23 Strict pull ups
115 Squats
37 Push Press 115/75
113 Squats
1 Bodyweight or higher Deadlift
Cool Down
(No Measure)
1 Mile Run
MEMO
2 Miles of Running – Stephen Siller was a New York firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his firefighter gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort.
343 – NYFD firefighters killed
23 – NYPD officers killed
37 – NYPA officers killed
1 – NYPA Canine killed