Crossfit Garage – CrossFit
Metcon
Martin McWiliams, engine 22 (Time)
400 Meter Run
50 WB’s (20/14)
5 Back Squats (275/185)
50 Push Ups
5 Deadlift (275/185)
50 Air Squats
400 Meter Run
Martin McWilliams, 35, of Kings Park, was a member of the city fire department’s Engine 22 in Manhattan. The last time his mother, Mary McWilliams Smith, spoke with him was about 9 a.m. “He said they were on their way right now and he said, ‘Oh, this is the big one.’ His body was recovered two days later. This Hero WOD was created in honor of McWilliams, who died September 11, 2001.
**Athletes load the barbell for back squat and receive from the rig, then drop bar to the ground to use for deadlift
*Scaling: use 70% of 1RM back squat
Bright Spot
400m Run (Time)
Max Effort 400m Run
Wallball Shots (AMRAP – Reps)
Rx = 20# for men/14# for women
Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for women
Back Squat
Push-ups
Deadlift
Air Squats (AMRAP – Reps)
Highest number of unbroken Body weight squats