09182019

17
Sep

09182019

Crossfit Garage – CrossFit

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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