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)
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.