Five Alarm CrossFit Hero WOD
- 3 Rounds for Time
- 13 Deadlifts (225/155 lb)
- 13 Burpees
- 13 Dumbbell Clusters (2x50/35 lb)
- 13 Pull-Ups
- 13 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
About the wod
The 3 rounds, 5 movements, and 13 reps signify the date of Chris’ death. Each exercise mimics something commonly found in fire ground operations or used in firefighter training.
We first found this workout posted by Five Alarm CrossFit (Bloomington, IL) as their workout of the day for March 5, 2016.
Your feedback has been received. We really appreciate you taking the time to do that. Want to know when we make major updates? Subscribe to our monthly newsletter: https://wodwell.com/wods/subscribe/ Jeremy & Lisa WODwell