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BLK LBL Fitness Club – CrossFit®


Warm-up (No Measure)


8:00 AMRAP

10/8 Cal Row

10 Front Squat (build each round towards goal weight for workout)

10 Elbow Punch

10 Up-Down


“Menard” (Time)

Hero Wod “Menard”

5 Rounds (Ladder 5)

11 Power Cleans (155/105)

13 Burpee Over Bar

19 Calorie Row

(Date of Last Call)

Wear a weight vest (20/14)
Background: WORCESTER (CBS) – One year later, the grieving family of a fallen Worcester firefighter still mourns his loss. The pain is also shared by the entire community, which came together to remember Fire Lt. Jason Menard. A 39-year-old husband and father of three, Lt. Menard died heroically in a terrible house fire on Stockholm Street, saving the lives of fellow firefighters pushing one of them out a window to safety.

The date of Lt. Jason Menard’s Last Call was 11/13/19, which is reflected in the rep scheme of this workout.