13 Sep ‘18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work


6 min amrap

30 sec single unders

5 pull ups

5 pushups

10 squats

Metcon (Time)

“Dennis Carey”

20 reps of the following complex

Strict Press / Push Press / Push Jerk

Use 80% of 1-Rep-Max Strict Press

Rest 30 seconds between reps
This firefighter Hero WOD by 555 Fitness is dedicated to Dennis Carey, FDNY, HazMat 1, who was killed in New York City during the terrorist attacks of September 11, 2001.


Cool down – 5 min slow spin on bike/rower/or walk


Accumulate 2 min of each

Thread the needle

Box shoulder stretch

Supine twist pose

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