Five Alarm CrossFit Hero WOD for Charlie Brown
- 3 Rounds for Time
- 13 Deadlifts (225/155 lb)
- 13 Burpees
- 13 Dumbbell Clusters (2x50/35 lb)
- 13 Pull-Ups
- 13 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
With a running clock, complete 3 rounds of the prescribed work in the order written, as fast as possible (“For Time“).
Score is the time on the clock when the 3rd round of Dumbbell Box Step-Ups is finished.
About the wod
Background: This “Last Alarm” hero workout is in honor of Bloomington/Hudson (IL) Firefighter Christopher Brown, who was killed in the line of duty on March 5, 2013 while responding to an accident call on Interstate 39 for Hudson Fire Department. He was a loving husband, father, and friend who will always be remembered for his smile and willingness to help others.
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.