Monday – 09.12.2022

CFD – CrossFit

Metcon

The Fire Chief (6 Rounds for time)

Every 3 minutes (for 6 Rounds) in 18 minutes

6 Burpees

18 Alternating Dumbbell Snatches (50/35 lb)

7 Toes-to-Bars

9 Goblet Squats (50/35 lb)
Goal time per round: <2:00
Time cap per round: 2:40

Modifications:

T2B – knees/toe to midline; v-ups

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:

Captain Louis Mulkey⁣

Captain Mike Benke⁣

Firefighter Melvin Champaign⁣

Captain Billy Hutchinson⁣

Engineer Brad Baity⁣

Firefighter Earl Drayton⁣

Engineer Mark Kelsey⁣

Engineer Michael French⁣

Firefighter Brandon Thompson⁣

This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The ‘Charleston 9’.

The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.

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