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“Last Alarm”


Five Alarm CrossFit Hero WOD

2.8K 127
  • 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)

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namesake photo
Last Alarm 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.

We first found this workout posted by Five Alarm CrossFit (Bloomington, IL) as their workout of the day for March 5, 2016.
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