SUNDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Checkmark)
30:00 AMRAP (For Quality)
5 Bench Press (Moderate/Heavy)
10 Banded Tricep Extensions
20/15 Calorie Row
10 Alternating DB Bicep Curls (Moderate)
10 Reverse Grip DB Bicep Curls (Moderate)
20/15 Calorie Bike
10 DB Front Raises (Light/Moderate)
10 DB Lateral Raises (Light to Moderate
20/15 Calorie Ski
PERFORMANCE
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here